Compound Movements and Biomechanics: Landmine Press — Episode 5

ANATOMY AND FUNCTION

The landmine press trains the deltoids, triceps, upper chest, serratus anterior, and obliques. It’s a hybrid movement that blends vertical and horizontal pressing with anti-rotation and trunk engagement.

Think of the landmine press as a diagonal shield push. It teaches the body to press with control, stabilize through the core, and protect the shoulder from excessive strain.

EXECUTION CUES

Anchor one end of a barbell in a landmine attachment or corner. Hold the free end with one hand at shoulder level, feet staggered for balance. Press the bar upward and slightly forward, keeping the elbow under the wrist and the torso tall. Lower with control.

Cue yourself to punch the sky at an angle, not straight up. The movement should feel like driving a shield forward while bracing the trunk.

GRIP AND STANCE VARIATIONS

• Single-arm landmine press: emphasizes unilateral control and core engagement  
• Tall kneeling press: increases trunk demand and reduces lower body compensation  
• Half-kneeling press: improves hip stability and anti-rotation  
• Bilateral press: allows heavier load and symmetrical effort  
• Rotational press: adds dynamic trunk and shoulder coordination  

For aging lifters, the half-kneeling or tall kneeling variation offers the best blend of safety, control, and shoulder-friendly mechanics.

COMMON MISTAKES

• Flaring the elbow or shrugging the shoulder  
• Leaning back or twisting the torso  
• Pressing too vertically and losing bar path  
• Rushing the descent or bouncing off the bottom  

If your neck feels tight or your ribs flare, the press isn’t anchored properly.

TRAINING VARIABLES

Use a 2-1-2 tempo and moderate load. Two to three sets of 8 to 12 reps per arm, with 48 to 72 hours between sessions, works well for most lifters. Prioritize bar path, trunk control, and shoulder alignment.

COACHING SPOTLIGHT

For lifters with shoulder pain or limited mobility, start with tall kneeling presses and cue elbow under wrist, ribs down, and slow return. Use a pad under the knees and keep the bar path consistent. For core engagement, cue anti-rotation and glute squeeze throughout.

MOVEMENT MYTHS

Myth: Landmine presses are just a rehab tool  

Truth: They build pressing strength, shoulder stability, and core control, ideal for all lifters

Myth: You need heavy weight to benefit  

Truth: Precision, tempo, and trunk engagement matter more. Overloading leads to compensation and poor mechanics

REAL-WORLD APPLICATION

Strong landmine press mechanics support reaching, lifting, and shoulder resilience. For aging lifters, the landmine press is a diagonal strength builder, strategic, scalable, and essential for upper body control and joint health.