I'm demonstrating this exercise to encourage gym users to branch out and try new exercises. The Olympic bar can be intimidating but with some confidence it is an excellent tool for a full body workout.
The Olympic bar weighs 45 pounds. You can find bars that weigh 25 or 35 pounds, as well.
When doing the landmine press, or any variation, it will be less weight because the bar is anchored into the floor. You can add weight to the end that you are holding, when you are ready for more weight.
The landmine press attachment is a device that you will find in most gyms. It allows the bar to slide in and hinges to help you get full range of motion. If you do not have access to the attachment, you can put one end of the bar into the middle of a weight plate, you’ll just have to be more mindful the bar doesn’t slip out.
In the video I show a variety of ways to do a landmine press. Keep in mind your posture and core strength. The most important part of doing any exercise that works the whole body is to keep the trunk still. This helps to transfer the strength from your legs to your arms and vice versa.
When doing a squat into a press, like a push press or the landmine press, think about all your major joints (ankles, knees, hips, shoulders) flexing at the same time, then extending at the same time.
You will see more power production from this coordination. Your core will be engaged so much more when you are coordinating your movements! How exciting!
Of course, I have to talk about single arm work. When doing the press with just one arm (or alternating arms), your trunk must stay still. Your hips must stay level – you can monitor this in your knees. If you squat with the weight in one hand, your knees should stay parallel. If one knee pushes forward, you’re twisting your body.
The landmine press engages the whole body. Start off with light weight to learn the mechanics. Add more weight to feel even more engaged.
If you are looking for power for sport, this is a great exercise. Proper mechanics still count, but for power you are looking to move more weight… fast. Moving upwards in the exercise is where the power comes from.
Get comfortable into your squat with control, then power up fast. Only perform power exercises when you are strong in your core, injury free, and need it in your life.
You can have fun with the landmine press when you’re looking for variety, a full body exercise, or for power. You do not need power for this exercise. You can come out of the squat slow and controlled as well.
If you want to learn more about reprogramming your body or need guidance putting a routine together, let me know! I would love to help.
Jen Mark is a Registered Kinesiologist, Certified Athletic Therapist, and Registered Yoga Teacher at Matrix of Motion Fitness Studios and Sports Medicine Centre of Excellence in Newmarket. Jen is currently the athletic therapist with the Markham Majors Bantams. Jen is also the head therapist and holistic director for the Junior Development Squad with the Men’s program under Field Hockey Canada. Jen uses her athletic therapy for exercise and manual treatments including soft tissue massage, joint mobilizations, and muscle energy.