The landmine can be a great alternative to dumbbells or a barbell for shoulder press. Because of the angle, it eliminates a lot of the stress off the shoulder joint, which can be very beneficial for anyone recovering from a shoulder injury. There are a few variations of the landmine shoulder press but the one we like the most is the half-kneeling single-arm press. This variation will really force you to engage your core to keep the bar stable and not lose your balance. Typically you would perform 3-4 sets of 8-12 reps each side.
How to :
- Place a barbell in a landmine device. If you lack access to a landmine device, place the barbell in the corner of a squat rack and secure it with a heavy dumbbell to prevent it from sliding around.
- Get into a half-kneeling stance in front of the barbell.
- Hold the barbell at shoulder height in the hand nearest your back leg.
- Press up at about 45 degrees.
- Lower the barbell back down under control.