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Single-Arm Landmine Press

intermediate · push_vertical

Setup

Insert one end of a barbell into a landmine attachment (or wedge it securely into a padded corner). Stand beside the free end with a staggered stance, the leg on the pressing side stepped back. Raise the end of the bar to shoulder height with one hand, palm facing in, elbow tucked right under the wrist.

Execution

  1. Stand in a staggered stance, brace your core and glutes, and hold the end of the bar at your shoulder with the elbow stacked under the wrist.
  2. Exhale and press the end of the bar up and forward along its natural arc until your arm is nearly straight.
  3. Pause for a beat at the top without letting your torso lean with the pressing arm.
  4. Inhale and lower the bar end back to your shoulder under control over 2 seconds, the elbow returning under the wrist.
  5. Keep the hips square to the front for the whole set, without twisting with the one-sided push.
  6. If you run out of strength mid-set, lower the bar end back to your shoulder, then guide it all the way down to the floor along its own arc before you let go and step away; letting go while the bar is still up drops the loaded end straight onto your feet.

Breathing

Exhale as you press up, inhale as you lower. Do not hold your breath to press a heavier load; if you have high blood pressure, heart disease, a hernia or you are pregnant, never hold it at all, lighten the load and exhale on the press.

Quick cues

  • Elbow under the wrist at the start.
  • Press along the bar's own arc.
  • Hips square, don't twist.
  • Brace your core like bracing for a punch.
  • Arm shaking means rack it at the shoulder, don't force it.

Common faults

  • Fault: Twisting the hips and shoulders with the one-sided push

    Fix: Brace the core and keep the hips square to the front all set, and lighten the load if it still twists.

  • Fault: Pressing the bar straight overhead instead of along its natural diagonal arc

    Fix: Let the arm follow the exact path the bar end traces around the landmine pivot.

  • Fault: Letting the elbow drop behind the shoulder at the start

    Fix: Reset the elbow directly under the wrist before every rep.

  • Fault: Leaning the torso with the pressing arm at the top

    Fix: Keep the torso upright, letting only the arm travel from the shoulder up.

Equipment

landmine, barbell

Muscle groups

shoulders, arms, core