Vertical push exercise
Landmine Press
Get an overhead pressing stimulus for players who cannot press safely overhead.
- Equipment
- Barbell, landmine
- Sides
- One arm at a time
- Positions
- Props, hookers, locks, back row
- Tempo
- 30X1
Setup
Barbell in a landmine attachment or wedged in a corner, held at shoulder height in a half-kneeling or standing split stance.
How to do it
- Set up half-kneeling with your ribs down and glutes tight so your lower back cannot arch.
- Press the bar up and slightly forward along its natural arc, then control it back.
- Do 3 sets of 6 to 10 per side.
- This is the right choice for anyone whose shoulders will not allow a safe true-overhead position.
Coaching cues
- Ribs down, glutes tight
- Press up and slightly forward
- Half-kneeling removes the cheat
Common mistakes
- Arching the lower back to complete the press
- Losing the brace and letting the torso rotate
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Heavy | 3 | 6 to 8 per side | 2 min |
| Size | Moderate | 3 | 8 to 12 per side | 90 sec |
Tempo 30X1: Take 3 seconds to lower it, no pause, lift it as fast as you can, hold for 1 second at the end of the lift.
Related exercises
- DipsBuild pressing and triceps strength for the fend.
- Strict Overhead PressBuild overhead strength and shoulder stability for lineout lifting.
- Push PressExpress overhead power using the legs, in the pattern closest to a lineout lift.
- Bench PressBuild maximal upper-body pressing strength.
- Incline Bench PressBuild pressing strength and shoulder-girdle mass at an upward angle.
- Dumbbell Bench PressBuild pressing strength with more range and less shoulder stress than a barbell.