Landmine training has become increasingly popular with athletes; offers a unique range of motion, that's a lot easy on the joints and, often, it is done unilaterally by allowing a increase in force unilateral of the muscles.
One of the most common exercises with the landmine is the landmine press which, compared to the more traditional press movements, allows scapular movement, develops greater stability and does not require excessive weight to do the job.
Index
How to landmine press
Let's see the steps to best perform this exercise:
- Insert the end of a barbell into the landmine on the ground, placing a weight (if necessary) at the top of the barbell
- Kneel down, keeping the knee on the ground on the same side as the shoulder you will be pushing on
- Take the barbell, hold the core and chest, push your chest out and use your non-pushing arm for balance
- Lift the barbell in front of you, keeping the core contracted and the scapula active in the push phase, rotating it upwards
- Return to starting position and do as many repetitions as desired.
Muscles involved
The landmine press works different muscle groups:
- Shoulder blade stabilizers: they keep their shoulders stable and are involved throughout the exercise
- Triceps: they are involved in the final phase of elbow extension
- Back: They are the main muscle involved in the landmine press
- Core: it is engaged throughout the movement to prevent the body from rotating too much towards the side where you are working.
Benefits of landmine press
This exercise allows you to obtain many benefits:
- Core Stability: the core muscles are constantly under tension to keep the torso from rotating too much
- Scapular Check: it is critical for athletes placing overhead loads
- Greater pressing force: by increasing shoulder strength, it is easier to lift objects high
- Asymmetry resolution: being a unilateral exercise, the landmine press allows you to resolve movement asymmetries and imbalances.
Series and repetitions
This exercise allows you to load a lot with weights since the position in which you work allows you to reduce the impact on the joints compared to normal barbell pushes.
- For the increase of muscle mass: perform 3 to 5 series of 6/10 repetitions; rest for 60 seconds between sets
- For increased stamina: try to perform 2 to 4 sets of 12 to 20 repetitions with a moderate load, keeping rest periods under 40 seconds.
Common mistakes
The landmine press is apparently an easy exercise to perform, but mistakes are around the corner:
- Incorrect hand position: if you hold the bar with your palm toward the ceiling, the weight is likely to force your wrist back; this can lead to wrist pain and strains
- Rib flexion: When you flex your ribs during the landmine press, you risk overextending your spine; your shoulders should stay back and down, to engage your lats and upper back
- Incorrect path of the balance wheel: the landmine press is a push exercise in which vertical and horizontal pressures are combined; the drive is mostly upwards, with emphasis on the shoulders, but it also pushes slightly outward.
And you, do you include the landmine press in your training routines? Let us know in the comments and remember to follow us on our telegram channel
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL
