Landmine Single Arm Shoulder Press

Posted on 29/01/2025
00:43 |

Benefits and Form of the Landmine Single Arm Shoulder Press

The Landmine single arm shoulder press is a variation of the traditional overhead press, using a Landmine attachment to perform the movement. This exercise involves pressing a barbell fixed at one end while the other end is held with one hand, simulating a unilateral (single-sided) overhead press. The Landmine setup helps to provide a more controlled, stabilised pressing movement, making it an excellent option for targeting the shoulders, core, and upper body in general.

Benefits:

  1. Improved Shoulder Development
    The Landmine single arm shoulder press is an excellent way to target the deltoid muscles, particularly the anterior (front) and medial (middle) deltoids. The angle of the press, along with the controlled movement of the Landmine, allows for a smooth and effective targeting of the shoulder muscles, helping with both strength and hypertrophy (muscle growth).

  2. Enhanced Stability and Core Engagement
    Performing the press with a single arm requires significant core activation to stabilise the body during the movement. Your core muscles, including the abdominals, obliques, and lower back, will be heavily engaged to prevent rotation or leaning, making the exercise great for improving overall trunk stability and strength.

  3. Reduced Shoulder Stress
    The Landmine press offers a more shoulder-friendly alternative to the traditional barbell or dumbbell overhead press. The angle of the press, combined with the Landmine’s range of motion, can reduce strain on the shoulder joints and provide a safer, more natural pressing movement, particularly for those with shoulder issues or mobility restrictions.

  4. Increased Range of Motion
    The Landmine setup allows for a slightly greater range of motion than other pressing exercises. The arc of the barbell, moving from a lower position to overhead, can be particularly beneficial for improving shoulder flexibility and enhancing overall mobility, without putting undue stress on the shoulder joints.

  5. Unilateral Training Benefits
    The single-arm variation provides the benefit of unilateral training, meaning it targets one arm at a time. This helps address any muscular imbalances between the left and right sides of the body, as well as improving coordination and stability. It can also help correct asymmetries that might be present from other compound lifts like the barbell press.

  6. Functional Strength
    The Landmine single arm shoulder press mimics real-life movements that require overhead pushing, such as lifting objects or pushing in sports. By training with a single arm, you develop better functional strength and improve your performance in daily activities or athletic endeavours that require upper body pressing and stability.

  7. Improved Grip Strength
    Holding onto the bar with one hand as you press overhead naturally improves grip strength, as you have to maintain a firm hold while controlling the movement. This benefit extends to other lifts, including deadlifts, pull-ups, and rows, where grip strength is essential.

  8. Lower Back and Hip Activation
    As you press the barbell overhead, you must engage your lower body to stabilise the torso. The glutes, hip flexors, and lower back muscles work together to prevent any excessive leaning or arching, which helps to strengthen the posterior chain.

Form:

Proper form is essential to maximise the benefits of the Landmine single arm shoulder press and to minimise the risk of injury. Here’s a step-by-step guide to ensure proper technique:

  1. Set Up the Landmine:

    • Begin by setting up the Landmine attachment. This typically involves fixing one end of the barbell into the Landmine station (a pivoting base that allows the bar to rotate).
    • Load the barbell with an appropriate weight for your current strength level. Be sure the weight is balanced, and the barbell is secure before you start the movement.

  2. Positioning Yourself:

    • Stand facing the Landmine, positioning yourself at a distance where you can hold the barbell comfortably at shoulder height. Your feet should be hip-width apart to ensure balance and stability.
    • Grab the free end of the bar with one hand (your working arm). Your palm should be facing towards you, similar to how you would grip a dumbbell or kettlebell in a neutral grip.

  3. Engage Your Core:

    • Before initiating the lift, brace your core. Tighten your abdominal muscles and engage your glutes to help stabilise your lower body. This is especially important in the standing position to avoid any excessive movement in the lower back.

  4. Start the Press:

    • With the bar at shoulder height, push the barbell upwards and slightly forwards in an arc. The movement should be a natural pressing action, driving your elbow up and out, with your hand following the path of the bar. Make sure to keep the elbow under the wrist during the press, and avoid letting it flare out too wide.
    • As you press the bar overhead, focus on maintaining a neutral spine and avoid leaning back or over-arching your lower back. Keep your shoulder blades retracted and engaged to avoid rounding your shoulders.

  5. Top Position (Lockout):

    • At the top of the movement, the barbell should be directly overhead with your arm fully extended, but without locking your elbow completely. Keep your wrist straight and in line with your forearm.
    • Pause for a moment at the top of the press to fully engage the shoulder and control the weight before reversing the movement.

  6. Lowering the Bar:

    • Slowly lower the barbell back down to shoulder height, following the same path as the upward press. Control the descent to maximise time under tension and avoid dropping the bar too quickly.
    • As you lower the bar, maintain your core engagement and keep your torso stable. Ensure that the bar stays in close proximity to your body during both the ascent and descent.

  7. Repetition and Sets:

    • Perform 3–4 sets of 6–10 reps per side. Focus on a slow, controlled movement, particularly during the lowering phase, to emphasise shoulder and core activation.
    • Rest for 60–90 seconds between sets to allow for adequate recovery.

Tips for Effectiveness:

  • Start with a Lighter Weight: If you’re new to the Landmine single arm shoulder press, begin with a moderate weight to focus on mastering the form. The angle of the bar can be challenging, so it’s essential to build control and technique before progressing to heavier weights.

  • Don’t Overarch Your Lower Back: One common mistake is leaning back or arching the lower back excessively during the press. Maintain a tight core and avoid excessive movement in the spine, which can lead to injury.

  • Use a Full Range of Motion: To maximise shoulder development, make sure you’re pressing all the way to the top, but don’t lock out your elbow completely. This helps maintain tension on the deltoid muscles.

  • Stabilise Your Body: Keep your lower body active throughout the lift. Press your feet into the ground to create a strong, stable foundation. This will help prevent any unnecessary swaying or loss of balance.

  • Progress Gradually: As with any strength exercise, aim to increase the load gradually. Focus on controlled movements and consistency before adding more weight to ensure proper form and technique.

The Landmine single arm shoulder press is a fantastic exercise for improving shoulder strength, stability, and mobility. By incorporating this variation into your routine, you can address any muscular imbalances, improve functional pressing strength, and develop a stronger core. The Landmine press is especially beneficial for those with shoulder issues, as it offers a more joint-friendly alternative to traditional pressing exercises. When performed with proper form, it can be a valuable addition to your upper body workout.