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The landmine press is an overhead urgent train involving a landmine press attachment.
In contrast to different overhead press variations, it means that you can press in an arc barely in entrance of your physique along with your wrist in a impartial place. For a lot of weightlifters, that is extra snug than urgent with a barbell as a result of it takes some stress off your shoulders.
This makes the landmine press a superb overhead press variation for these coaching round an harm or with a historical past of shoulder points.
On this article, you’ll be taught what the landmine press is, why it’s helpful, how one can use correct landmine press type, one of the best landmine press options, and extra.
What Is the Landmine Press?
The landmine press is an overhead urgent train involving a barbell and a “landmine press attachment,” which is a bit of gymnasium tools consisting of a metallic sleeve with a pivoting joint often hooked up to the ground or the bottom of a squat or energy rack.
(You may also get landmine press attachments that you just anchor to the ground utilizing weight plates, although these are much less widespread in industrial gyms.)
There are a number of variations of the landmine press, however the commonest (and the one we’ll give attention to on this article) is the single-arm landmine press (hereafter known as the landmine press).
To carry out the landmine press, insert one finish of a barbell in a landmine press attachment and cargo the opposite finish with weight plates, then hoist the weighted finish of the barbell as much as shoulder peak, and press it overhead utilizing one arm.
Landmine Press vs. Overhead Press
The primary variations between the landmine and overhead press are the orientation of your grip and the trail the bar travels as you press it overhead.
Within the landmine press, you’re taking a impartial grip (palm going through towards your physique) and press the burden barely ahead. As you press, you additionally lean towards the burden in order that on the high of the rep, your physique kinds a straight line out of your hand to your hips.
Conversely, within the overhead press, you’re taking a pronated grip (palms going through ahead), stand upright, and press the burden immediately upward.
For these with achy shoulders or poor shoulder mobility, taking a impartial grip and urgent the burden barely ahead tends to really feel extra snug. That’s why many individuals with cranky shoulders or a historical past of shoulder points choose the landmine press to the overhead press.
Nonetheless, if in case you have wholesome, cellular shoulders, standing upright and urgent a barbell straight overhead engages extra muscle groups throughout your complete physique and means that you can carry heavier weights safely, which is why I usually suggest the overhead press in case your shoulders permit it.
That mentioned, each workout routines successfully prepare lots of the similar upper-body muscle groups in barely alternative ways, which is why it doesn’t make sense to assume when it comes to landmine press vs overhead press. As a substitute, you’ll seemingly profit from together with each workout routines in your program.
A great way to do that is to incorporate the overhead press in your program for 8-to-10 weeks of coaching, take a deload, then substitute the overhead press with the landmine press for the next 8-to-10 weeks of coaching.
Then, you’ll be able to both proceed alternating between the workout routines each few months or keep on with the one you like.
That is how I personally like to arrange my coaching, and it’s just like the tactic I advocate in my health books for women and men, Larger Leaner Stronger and Thinner Leaner Stronger.
(And in the event you’d like much more particular recommendation about how you need to arrange your coaching to succeed in your well being and health targets, take the Legion Power Coaching Quiz, and in lower than a minute, you’ll know the proper power coaching program for you. Click on right here to test it out.)
Landmine Press: Advantages
Equally to most overhead urgent workout routines, the landmine press successfully trains a number of main upper-body muscle teams, particularly the shoulders, higher again, arms, and core.
Nonetheless, in contrast to many different overhead presses, the landmine press means that you can press the burden in an arc barely ahead of your physique and produce the burden down in entrance of your shoulder relatively than out to the facet within the so-called “high-five” place (higher arm out to the facet along with your elbow bent at 90 levels and your palm going through ahead).
That is important as a result of many individuals discover that urgent in an arc with their elbow ahead and wrist in a impartial place locations much less stress on their shoulders and feels extra snug. That is significantly true for individuals with a historical past of shoulder accidents.
The landmine press additionally means that you can prepare your shoulders unilaterally (one by one), which is useful as a result of it . . .
- Could allow you to carry extra whole weight than you’ll be able to when coaching either side of your physique concurrently, which ought to assist you acquire extra muscle and power over time
- Helps you develop a higher mind-muscle connection with the goal muscle groups since you solely must give attention to one facet of your physique at a time
- Helps you discover and repair any dimension and power imbalances you might need
- Could enhance your athletic efficiency greater than bilateral workout routines (those who prepare either side of your physique concurrently)
Landmine Press: Muscle tissues Labored
The primary muscle groups labored by the landmine press are the . . .
It additionally trains your abs and obliques to a lesser diploma, too.
Right here’s how the primary muscle groups labored by the landmine press look in your physique:
Landmine Press: Kind
One of the simplest ways to be taught how one can do the landmine press is to separate the train into three components: arrange, press, and descend.
1. Arrange
Insert one finish of a barbell in a landmine press attachment and cargo the opposite finish with weight plates.
Stand going through the weighted finish of the barbell along with your ft shoulder-width aside. Bend over and seize the top of the barbell with each fingers and hoist it to chest peak.
Transfer the barbell in entrance of your left shoulder, then take your proper hand off of the bar and let it hold at your facet. Place your elbow immediately beneath your hand and maintain your wrist straight and torso upright, then stagger your stance by transferring your left foot barely backward.
2. Press
Take a deep breath of air into your abdomen, brace your core, and press the burden away out of your shoulder till your arm is straight. As you press, lean barely ahead in order that if you attain the highest of the rep, your physique kinds a straight line out of your hand to your hip.
3. Descend
Reverse the motion and return to the beginning place with the barbell in entrance of your shoulder. It is a mirror picture of what you probably did in the course of the press.
Don’t let the barbell fall again to the beginning place or attempt to decrease it slowly—the whole descent needs to be managed however take lower than a second.
Once you’ve accomplished the specified variety of reps, swap sides and repeat the method along with your proper arm.
The Greatest Landmine Press Alternate options
1. Kneeling Landmine Press
The distinction between the kneeling landmine press and the common standing landmine press is you carry out the kneeling landmine press whereas kneeling on each knees.
Performing the train in your knees is much less secure than in your ft, which implies your core and abs should work more durable to stabilize your torso. The draw back is which you can’t carry almost as a lot weight, which limits the train’s muscle- and strength-building potential.
2. Half-Kneeling Landmine Press
The half-kneeling landmine press is just like the kneeling landmine press, solely as a substitute of kneeling on two knees, you kneel on one.
The advantage of kneeling on one knee as a substitute of two is you’ve gotten a extra secure base to press from, which implies you’ll be able to carry heavier weight extra safely. That is important as a result of, usually talking, the extra weight you carry, the extra muscle and power you acquire.
3. Landmine Squat to Press
You start the landmine squat to press (typically referred to as the “landmine squat press”) by dropping right into a squat and exploding again up. As you attain the highest of the squat, you employ the momentum generated by your decrease physique that can assist you press the burden overhead.
The primary advantages of the landmine squat to press are that it successfully trains your complete physique and means that you can press heavier weights than you sometimes would as a result of you’ll be able to harness momentum.
The downsides, nonetheless, are that it requires quite a lot of coordination, so it will not be appropriate for brand new weightlifters, and it’s extremely taxing in your cardiovascular system. This implies many individuals should cease their set once they’re too “gassed” to proceed relatively than when their muscle groups are sufficiently stimulated, which isn’t optimum from a muscle- and strength-building perspective.
4. Landmine Push Press
The landmine push press is just like the landmine squat to press, solely as a substitute of beginning with a full squat, you solely drop your butt 3-to-6 inches after which shoot your hips upward as explosively as doable.
This helps you generate sufficient momentum to get the bar off your shoulder and thru the primary few inches of the press, the place it’s most definitely to get caught. It additionally means that you can use heavier weights than with the common landmine press with out lowering vary of movement a lot.
A draw back is it’s exhausting to guage your progress in the event you don’t duplicate the enhance rep to rep, set to set, and exercise to exercise. In case you typically squat in another way, your weights would possibly go up, however your shoulders and arms would possibly do much less work. It additionally requires quite a lot of coordination, making it much less appropriate for newbie weightlifters.
5. Landmine Chest Press
The landmine chest press is a landmine press variation that primarily trains your pecs. Since you grip the bar with a impartial grip (palms going through one another) and press the burden diagonally upward and in an arc, many individuals discover it extra “shoulder-friendly” than different chest workout routines, such because the barbell and dumbbell bench press.
To carry out the landmine chest press, arrange a barbell in a landmine press attachment and maintain the weighted finish of the barbell in entrance of the middle of your chest in each fingers, then press the burden away out of your chest with out leaning ahead till each of your arms are straight.
+ Scientific References
- Jakobi, J. M., & Chilibeck, P. D. (2001). Bilateral and unilateral contractions: doable variations in maximal voluntary power. Canadian Journal of Utilized Physiology = Revue Canadienne de Physiologie Appliquee, 26(1), 12–33. https://doi.org/10.1139/H01-002
- Janzen, C. L., Chilibeck, P. D., & Davison, Okay. S. (2006). The impact of unilateral and bilateral power coaching on the bilateral deficit and lean tissue mass in post-menopausal girls. European Journal of Utilized Physiology, 97(3), 253–260. https://doi.org/10.1007/S00421-006-0165-1/TABLES/3
- Liao, Okay. F., Nassis, G. P., Bishop, C., Yang, W., Bian, C., & Li, Y. M. (2021). Results of unilateral vs. bilateral resistance coaching interventions on measures of power, soar, linear and alter of route pace: a scientific overview and meta-analysis. Biology of Sport, 39(3), 485–497. https://doi.org/10.5114/BIOLSPORT.2022.107024
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