9 Landmine Press Variations – Video + Instructions
The landmine press is one of the most versatile exercises that I use to not only modify exercises for those with shoulder issues, but also to keep shoulders healthy for the long run.
The landmine is a simple device used to stabilize one end of a barbell and allow it to be utilized for a number of different exercise variations.
One of the more interesting and useful aspects of using the landmine for pressing exercises is the arc-like motion of the barbell path which feels natural for shoulder pressing movements.
Here are my top recommendations for landmine press for shoulders.
1. Half Kneeling Single Arm Landmine Press
The half kneeling single arm landmine press is a good option for challenging the opposite side of the body at the torso level, since the legs are stable in the split stance position.
All single arm versions can also be landmine chest press movements due to both the arc and how the bar path moves.
This can also be handy for those with lower back discomfort due to hip flexor tension, since the position of the lower lumbar spine can be controlled by pelvic tilting and keeping the hip flexors in a lengthened position.
- Half kneel with your bottom knee on an exercise mat or pad.
- On the knee side that is down, hold the barbell so that when you press the arm moves in a comfortable motion.
- Use abdominal muscle tension to stabilize your torso as needed.
2. Half Kneeling Landmine Press w Rotation
This variation is a progression of the single arm press version, by adding torso rotation to the movement. With less isolation of the shoulder, you can use a bit more weight.
The oblique muscles will be involved to a greater degree on this one.
- Start in the same position as the half kneeling single arm press.
- As you press with the arm, continue pressing across the midline slightly so that your torso rotates.
3. Standing Landmine Press
The standing landmine press is a great exercise for loading up the weight. The angle of the press makes it shoulder friendly and good for higher repetitions as well depending on the training goal.
- Stand with your feet hip width apart in front of the landmine setup.
- Keep your knees slightly unlocked.
- Press your arms out in front of you. You will notice your weight shift forward.
- Adjust your position by stepping forward or backward to get the best leverage and stability.
4. Standing Banded Landmine Press
This standing version of the banded landmine press is my go-to for improvement of power and strength in pressing, especially when shoulder limitations are present.
- Add a light band around the collar of the barbell and stand on the other end of the band.
- Perform this in the same was as the previous version.
5. Standing Single Arm Landmine Press
The standing single arm landmine press is a great overall functional shoulder press exercise that involves challenge to your stability.
There is a lot of activity in the opposite side of the body to counter-balance the loading on the pressing side.
- Perform this with the same set up as the 2 arm version, but with 1 arm.
- Use abdominal tension as needed to stabilize your torso.
6. Standing Single Arm Banded Landmine Press For Chest
This standing single arm banded press is a good variation to add into a training program that is focused more on power production. The purpose of bands is to add accommodating resistance, but in particular to increase the speed of the eccentric portion of the movement, which favors power development.
The single arm version is a great landmine press for chest fibers in the standing position.
- Instructions for set up are the same as the 1 arm version, but add the band.
7. Standing Split Stance Single Arm Landmine Press
The split stance version of the single arm landmine press gives you a wider base of support, which means the ability to add more weight to the bar. This is great for lower rep work.
- On this version, split your stance with one leg forward and the other behind you. Your weight should be mostly on the front leg for stability.
8. Landmine Squat Press
The landmine squat press is a great choice for full-body work, and can be used for a higher rep challenge for conditioning.
- This version is performed much the same was as the 2 arm standing landmine press, but with a squat added.
- Think of this as one big movement. So, do not squat, then stand up, then press. You should press as you are returning back up from the squat position.
9. Landmine Single Arm Clean + Press
The landmine clean + press is one of the most challenging landmine press exercises for not only the shoulder, but the entire body.
This movement challenges your body in all 3 planes, and is much more technically challenging than the others. Take your time in learning this one and keep the weight light until you attain solid technique competency!
- This version takes a little practice to figure out the best setup for your height and arm length.
- Perform a slight bend with the barbell in one hand and stand up as you pull the barbell up.
- Grab the barbell with the opposite hand and start to press as you turn.
Special thanks to my colleague and Landmine Press model Brittany Kohnke.
