The landmine press is one of my favorite exercise variations of all time.
First and foremost, if you have clients that struggle to go overhead, this is a great way to “bridge the gap” between horizontal and vertical pressing.
Furthermore, you can take this standard movement and either build it up or break it down. Whether we’re talking half-kneeling, tall-kneeling, parallel or split-stance, there are just a ton of cool pressing variations you can use with the landmine.
Here’s a quick overview on how we coach half-kneeling pressing with the landmine here at IFAST.
Now that you’ve watched the video, here are a few things to take note of:
- In a half-kneeling position, start in a 90-90ish position. The front knee hip and knee should be close to 90 degrees, and then scooted back slightly so they can feel the whole foot. Ideally the “down” knee, hip and shoulder are in a straight line as well.
- Exhale and “pull” the pelvis up slightly.
- From this position, think about pressing the weight out and reaching long at the midpoint I like to think of this as a reach with the scapula (upward rotation/protraction), versus a rotation through the trunk/thorax.
- To really make this sexy, here are a few more tricks:
- Think about reaching late. This is a cue I picked up from Eric Oetter, and one I really like.
- Exhale and pull up on the pelvis to set position. Then, as you press out exhale and reach simultaneously. This will not only drive good shoulder blade mechanics, but will help reinforce good posture through the thorax, core and pelvis.
The landmine is one of my favorite tools, and one that I feel every coach should be using in their programming.
Give this tips a shot next time you’re in the gym, and I guarantee you’re going to get more out of your landmine pressing!
All the best