Single-Arm Landmine Press

What you'll gain

• Presses one shoulder at a time, so left-right differences show up and can be trained out.

• The arc keeps the arm in front of the body, which suits lifters short on overhead range.

• Resisting rotation toward the loaded side keeps the obliques working every rep.

Step-by-Step Instructions

1. 1

   Anchor one end of a barbell in a landmine sleeve or a padded corner and load the free end.

2. 2

   Stand facing the bar with your feet level and hip-width apart, keeping a neutral spine.

3. 3

   Hold the loaded end beside and slightly in front of the working shoulder and cup it with the working hand.

4. 4

   Let your free arm hang down with your hand beside your thigh.

5. 5

   Press the bar up and forward by extending the elbow and flexing the shoulder until the arm is straight.

6. 6

   Lower the bar back to your shoulder under control, finish the set, then switch sides.

Common Mistakes

• Arching the lower back to finish the press, which trades shoulder range for spinal extension.

• Standing square with the feet level, which makes it harder to stop the trunk rotating toward the load.

• Pushing the head forward as the bar rises, which shortens the neck and loads the traps.

• Fighting the bar straight up instead of along its arc, which stalls the rep against the anchor.

About This Exercise

With one end of a barbell pinned in a landmine sleeve, the loaded end travels through an arc rather than straight up. You hold that end beside and slightly in front of the working shoulder, stand with your feet level and hip-width apart, and press until the arm is straight while the free arm hangs beside your thigh. This is a compound unilateral push at an intermediate skill level: the shoulders do the work with the abs, traps and triceps assisting, and the obliques and glutes join in because the trunk has to stop the load twisting you. For a library this is the unilateral, shoulder-friendly press: the arc keeps the arm in front of the body, so it doubles as a substitution when a strict overhead press is off the table. It fits barbell filters, athletic templates and technique content.

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