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 a staggered stance and a neutral spine.

3. 3

   Rest the loaded end on one shoulder and cup it with the hand on that side.

4. 4

   Place your free hand on your ribcage so you can feel if your back starts to arch.

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 rest that end on one shoulder, take a staggered stance, and press until the arm is straight while the free hand sits on your ribcage so you can feel your back start to arch. 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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