Band Resistance Single Arm Standing Landmine Press 101 Video Tutorial
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Overview
The Band Resistance Single Arm Standing Landmine Press is an effective exercise that primarily targets the shoulders, while also engaging the abs, traps, and triceps as secondary muscles. This movement is performed using a landmine attachment, where a resistance band is secured to the landmine and held in one hand. While standing, the athlete presses the band upward with one arm, extending the shoulder, and focusing on controlled movement to maintain tension in the band. The exercise enhances shoulder strength, stability, and endurance, while also activating the core and upper body muscles for a full-body engagement.
How to Perform
Begin by looping one end of a resistance band around the end of a barbell and secure the other end under your foot to create tension.
Stand upright with your feet shoulder-width apart and maintain a neutral spine.
Grip the barbell with one hand and position the other hand on your ribcage to ensure your spine remains aligned throughout the movement.
Inhale deeply to brace your core, then press the barbell upward by extending your elbow and driving the shoulder into flexion, reaching a full lockout.
Slowly lower the barbell back to the starting position near your shoulder, maintaining control of the resistance band and your posture.
Repeat the movement for the desired number of repetitions, focusing on controlled, deliberate movements to avoid unnecessary momentum.
Keep your core engaged throughout the exercise to help stabilize your body and support proper form, preventing strain on your lower back.
Tips
Begin by pressing the barbell with the arm opposite to the leg that is in a bent position (e.g., if your left leg is bent, hold the barbell in your right hand).
Maintain a neutral head position; avoid letting your head jut forward excessively.
As you press the barbell overhead, drive your bicep toward your ear while exhaling for better control.
If you feel tension in your neck or traps, this could indicate a lack of thoracic spine extension or insufficient shoulder flexion—work on improving these areas to alleviate discomfort.
Keep your elbows slightly bent at the top of the press instead of fully locking them out, which will maintain tension on the shoulder muscles.
Struggling to lock out the elbows overhead could be a sign of limited shoulder mobility, particularly due to restricted scapular upward rotation—consider addressing this issue.
Keep your rib cage down to avoid excessive arching of your lower back during the press.
Adopt a staggered stance to stabilize your body and prevent overextending as you press the barbell overhead.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to press the barbell. Focus on controlled, slow movements to ensure the target muscles (shoulders) are engaged, preventing unnecessary energy expenditure.
Don't Overextend the Elbow: Avoid locking out the elbow completely at the top of the press. Keeping a slight bend in the elbow will help maintain continuous tension on the shoulder muscles, preventing strain and improving the effectiveness of the exercise.
Don't Let Your Head Jut Forward: Keep your head in a neutral position throughout the movement. Allowing your head to protrude forward can strain your neck and disrupt spinal alignment, affecting overall posture and technique.
Avoid Hyperextending Your Back: Keep your rib cage down and avoid excessive arching in your lower back. Hyperextension can lead to back strain and improper muscle activation, shifting the focus away from your shoulders.
Don’t Perform the Movement Too Fast: Rushing the press or lowering phase can cause you to lose control and put extra stress on your joints. Move deliberately and with control, focusing on muscle contraction rather than speed.
Don’t Ignore Core Engagement: Failing to brace your core can result in instability, increasing the risk of injury. Keep your core tight to stabilize your body and ensure the shoulders are doing the majority of the work.
Avoid a Narrow Stance: Standing with your feet too close together can cause instability, making it harder to maintain proper posture. A staggered stance will provide more stability, allowing you to perform the press without compensating.
Don't Ignore Shoulder Mobility: If you cannot fully extend your arm overhead, avoid forcing the movement. Lack of shoulder mobility, particularly in scapular upward rotation, should be addressed to prevent compensations that could lead to strain or injury.
Don’t Neglect Proper Breathing: Holding your breath during the press can cause unnecessary tension in your body. Exhale as you press the barbell upwards to maintain proper intra-abdominal pressure and muscle engagement.
Avoid Wasting Energy by Using the Wrong Grip: Ensure your grip on the barbell is firm but not overly tight. A loose or excessively tight grip can waste energy and distract you from focusing on the target muscle.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
