Single-Arm Landmine Press
A one-arm press of a landmine-anchored barbell from the shoulder, following the bar's arc up and across the body.
How to do it
- Anchor one end of a barbell in a landmine sleeve or a padded corner and load the free end.
- Stand facing the bar with a staggered stance and a neutral spine.
- Rest the loaded end on one shoulder and cup it with the hand on that side.
- Place your free hand on your ribcage so you can feel if your back starts to arch.
- Press the bar up and forward by extending the elbow and flexing the shoulder until the arm is straight.
- Lower the bar back to your shoulder under control, finish the set, then switch sides.
Key technique cue
Press along the arc; keep a hand on the ribs to catch any back arch.
Common mistakes
- ✕ Arching the lower back to finish the press, which trades shoulder range for spinal extension.
- ✕ Standing square with the feet level, which makes it harder to stop the trunk rotating toward the load.
- ✕ Pushing the head forward as the bar rises, which shortens the neck and loads the traps.
- ✕ Fighting the bar straight up instead of along its arc, which stalls the rep against the anchor.
Benefits
- ✓ Presses one shoulder at a time, so left-right differences show up and can be trained out.
- ✓ The arc keeps the arm in front of the body, which suits lifters short on overhead range.
- ✓ Resisting rotation toward the loaded side keeps the obliques working every rep.
Progression: from easier to harder
-
Step 1 -
Step 2 You are here - Single-Arm Landmine Press
About the exercise
With one end of a barbell pinned in a landmine sleeve, the loaded end travels through an arc rather than straight up. You rest that end on one shoulder, take a staggered stance, and press until the arm is straight while the free hand sits on your ribcage so you can feel your back start to arch. This is a compound unilateral push at an intermediate skill level: the shoulders do the work with the abs, traps and triceps assisting, and the obliques and glutes join in because the trunk has to stop the load twisting you. It is a shoulder-friendly press: the arc keeps the arm in front of the body, so it doubles as a substitute when a strict overhead press is off the table.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.