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 :

  1. 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.
  2. Get into a half-kneeling stance in front of the barbell.
  3. Hold the barbell at shoulder height in the hand nearest your back leg.
  4. Press up at about 45 degrees.
  5. Lower the barbell back down under control.