Exercise Facts
| Movement Pattern | Power, Push, Unilateral, Vertical |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Quads, Shoulders, Triceps |
| Equipment | Barbell, Landmine |
| Environment | Gym |
| Skill Level | Intermediate |
| Series | Hybrid Conditioning Series, Landmine Power Series |
Overview
The Landmine Push Press is a powerful, athletic movement that trains full-body coordination and dynamic strength. It blends the explosive leg drive of a lower-body push with an angled overhead press, making it one of the most joint-friendly and effective power exercises for athletes.
To perform, set a barbell securely into a landmine attachment or corner. Hold the barbell with one hand at shoulder height, standing with feet shoulder-width apart and a slight forward lean. Engage your core, dip slightly at the knees and hips, and drive explosively through your legs to press the bar upward and forward to full arm extension. Lower the bar under control back to the starting position and repeat.
The Landmine Push Press primarily targets the shoulders, triceps, glutes, quads, hamstrings, and core, but also challenges balance, coordination, and timing. The diagonal pressing angle reduces shoulder stress while allowing powerful force transfer from the lower body to the upper body ideal for hybrid athletes and functional strength development.
Common mistakes include pressing too early before completing the leg drive, over-rotating the torso, or losing midline control. Cue “dip straight,” “drive through the floor,” and “punch up and forward.”
At Relentless Bravery Fitness, this movement symbolises tactical strength the ability to express power efficiently, without wasted effort. It’s ideal for athletes developing rotational and unilateral strength for performance-based fitness or sport applications.
Program 3–5 sets of 5–8 reps per arm, resting 60–90 seconds between sets for strength and power, or pair with lower-body movements in hybrid circuits for efficiency.
Setup (Steps)
Set barbell into landmine; stand with feet shoulder-width; hold bar at shoulder height; brace core; slight forward lean.
Execution (Steps)
Dip slightly at knees and hips; drive explosively through legs; press bar up and forward to full extension; control the return.
Coaching Cues
“Dip straight.” “Drive through the floor.” “Punch forward.” “Stay tight through the core.”
Common Faults & Fixes
Pressing too early → finish leg drive first.
Rotating torso → keep shoulders square.
Losing balance → control foot pressure.
Programming Ideas
3–5×5–8 reps per arm; alternate sides; use for power supersets or strength complexes.
Variations
Double-arm landmine push press, landmine split-stance press, or rotational push press.
Regressions
Landmine strict press or half-kneeling landmine press.
Standards & Competition Notes
Full extension of hips and knees; smooth press; bar path follows natural diagonal line; stable lockout.
Safety Notes
Keep wrist neutral; avoid overextending lower back; engage core throughout.
