Single-Arm Landmine Press

Maximum anti-rotation challenge — unilateral pressing that builds shoulder strength while demanding extreme core stability

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Push (Unilateral)
Primary Muscles	Front Delts, Triceps
Secondary Muscles	Upper Chest, Lateral Delts
Stabilizers	Core, Obliques, Glutes
Equipment	Barbell, Landmine Attachment
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Barbell position: One end in landmine attachment or corner
2. Load: Start lighter than bilateral — this is much harder
3. Stance: Split stance for stability
   • Ipsilateral (same side foot forward) OR contralateral (opposite foot forward)
   • Hip-width apart laterally, staggered front to back
4. Grip: Single hand on end of barbell, palm facing in (neutral grip)
5. Bar position: Start at shoulder height on working side
6. Non-working arm: Can be at side, behind back, or out for balance
7. Core: Maximal bracing — you'll fight rotation the entire time
8. Torso: Square to anchor point, core resisting pull to rotate

Equipment Setup

Equipment	Setting	Notes
Landmine	Secured in attachment or corner	Must be very stable
Barbell	Standard 7ft Olympic bar	Shorter bars work too
Plates	Start with 10-20 lbs per side	Much lighter than bilateral
Placement	Stand facing anchor or perpendicular	Perpendicular adds rotation

Setup Cue

"Split stance, one hand on bar, core braced like someone's about to push you — fight rotation from start to finish"

Stance Options

Ipsilateral (Same Side Forward)

Pressing with right arm, right foot forward

Pros:

• More stable base
• Easier to learn
• Can use slightly more weight

Best for: Beginners to single-arm pressing, strength focus

Contralateral (Opposite Forward)

Pressing with right arm, left foot forward

Pros:

• Greater anti-rotation challenge
• More athletic/functional
• Higher core engagement

Best for: Advanced lifters, core stability emphasis

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating maximum stability before pressing

1. Split stance locked in, weight balanced
2. Single hand gripping bar at shoulder
3. Core braced maximally — preparing to resist rotation
4. Shoulders square (not rotating toward working side)
5. Big breath into belly
6. Obliques engaged on both sides

Tempo: Setup is critical — don't rush

Feel: Like you're bracing for impact, ready to resist twisting

⬆️ Press Phase

What's happening: Pressing while resisting rotation

1. Drive bar up and away in arc path
2. Press through palm, following natural arc
3. Core fights rotation — stays square to anchor
4. Non-working side stabilizes
5. Breathing: Exhale forcefully as you press
6. Bar travels up and slightly forward

Tempo: 1-2 seconds (controlled, powerful)

Feel: Shoulder pressing, obliques and core working intensely to stay square

Critical: Don't let torso rotate toward pressing side — this is the key challenge

🔝 Lockout

What's happening: Full extension while maintaining square position

1. Arm fully extended
2. Bar at eye/forehead level
3. Shoulders still square — haven't rotated
4. Core maximally engaged
5. Stable base maintained

Common error here: Rotating torso toward pressing side at top. Stay square.

⬇️ Lowering

What's happening: Controlled descent, fighting rotation

1. Lower bar with control, same arc path
2. Breathing: Inhale as you lower
3. Core maintains anti-rotation tension
4. Bar returns to shoulder height
5. Stay square throughout
6. Reset and repeat, or switch sides

Tempo: 2-3 seconds (very controlled)

Feel: Core working hard to control rotation, shoulder controlling descent

Note: Eccentric phase tests core stability intensely — maintain perfect position.

Key Cues

Primary Cues

• "Stay square — don't let your shoulders rotate" — core anti-rotation focus
• "Press up and away, ribs down" — maintains proper arc and core position
• "Brace like someone's pushing you sideways" — maximizes oblique engagement

Tempo Guide

Goal	Tempo	Example
Stability	2-1-3-1	2s up, 1s pause, 3s down, 1s reset
Hypertrophy	2-1-3-0	2s up, 1s pause, 3s down
Strength	1-0-2-0	1s up, 2s down controlled

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Front Delts	Shoulder flexion — pressing bar upward	████████░░ 85%
Triceps	Elbow extension — lockout phase	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Upper Chest	Assists shoulder flexion	██████░░░░ 60%
Lateral Delts	Shoulder stabilization	██████░░░░ 60%
Serratus Anterior	Upward rotation of scapula	█████░░░░░ 55%

Stabilizers

Muscle	Role
Obliques	PRIMARY anti-rotation — prevents torso rotation toward pressing side
Core	Anti-extension and anti-lateral flexion
Glutes	Hip stability, maintains base
Hip Abductors	Prevents lateral shift

Muscle Emphasis

Oblique activation is massive — this is one of the best anti-rotation exercises. The unilateral load creates rotational force that your obliques must resist throughout the movement. Core activation can be higher than the shoulders being trained.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rotating torso toward pressing side	Shoulders turn with the press	Defeats anti-rotation purpose, reduces core work	Stay square, brace obliques harder
Leaning away from bar	Lateral flexion to opposite side	Reduces stability demand, spine stress	Ribs down, stand tall, core tight
Using too much weight	Can't control rotation	Form breaks down, injury risk	Start light, build gradually
Rushing the reps	Using momentum instead of control	Reduces muscle tension, loses stability	Tempo reps, pause at top
Not bracing before each rep	Loose core during movement	Allows rotation, reduces effectiveness	Brace hard before each rep

Most Common Error

Allowing torso rotation — the whole point is to resist rotation. If your shoulders rotate toward the pressing side, you're defeating the exercise's primary benefit. Reduce weight and focus on staying square to the anchor point.

Self-Check Checklist

• Shoulders stay square throughout (don't rotate)
• Core maximally braced before and during press
• No lateral lean or excessive side bend
• Controlled tempo, no momentum
• Same form quality both sides

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🔀 Variations

By Position

Standing (Standard)

Aspect	Details
Position	Split stance, standing
Stability	High anti-rotation demand
Best For	Strength and core stability
Load	Can use moderate weight

Kneeling

Aspect	Details
Position	Tall kneeling or half-kneeling
Stability	MAXIMUM anti-rotation demand
Best For	Pure core stability work
Load	Lighter — focus on control

Key difference: Removes lower body stability, making it exponentially harder to resist rotation

Alternating

Aspect	Details
Position	Standing, alternating arms
Stability	Continuous core engagement
Best For	Conditioning, work capacity
Load	Moderate — continuous effort

Key difference: Switch arms each rep, maintains constant tension

By Training Purpose

Stability/Core Focus

Variation	Change	Why
Half-Kneeling Single-Arm	One knee down	Maximum anti-rotation
Pause at Lockout	2-3s hold at top	Extended time under tension
Slow Eccentric	4s lowering phase	Control and stability

Hypertrophy Focus

Variation	Change	Why
High Rep Single-Arm	12-15 reps per side	Metabolic stress
Tempo Press	3s up, 3s down	More time under tension
Drop Sets	Reduce weight, continue	Push to failure

Strength Focus

Variation	Change	Why
Heavy Single-Arm	6-8 reps, heavier load	Build pressing strength
Single-Arm Push Press	Add leg drive	Overload movement
Cluster Sets	2-3 reps, rest, repeat	Strength with stability

Stance Variations

Stance Type	Core Demand	When to Use
Ipsilateral (same side forward)	Moderate	Learning movement, strength focus
Contralateral (opposite forward)	Higher	Advanced stability, athletic carryover
Square stance	Highest	Maximum anti-rotation challenge (advanced)

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per side)	Rest	Load	RIR
Stability	3-4	8-10	90-120s	Light-Moderate	2-3
Hypertrophy	3-4	10-12	90s	Moderate	2-3
Strength	3-4	6-8	2 min	Moderate-Heavy	1-2
Endurance	2-3	12-15+	60-90s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	After main pressing	Unilateral shoulder/core work
Core day	Primary movement	Integrated core and pressing
Push day	Middle to end	Stability-focused accessory
Full-body	After compounds	Accessory unilateral work

Core Fatigue

Single-arm landmine press is extremely demanding on the core. Place it when you're fresh enough to maintain anti-rotation control but after main strength movements. Don't program as a finisher when too fatigued to maintain form.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets per side, moderate weight
Intermediate	2x/week	3-4 sets per side
Advanced	2-3x/week	4 sets per side, can vary stance/position

Progression Scheme

Progressive Overload

Single-arm pressing requires smaller jumps — add 2.5 lbs at a time. Focus on staying square (no rotation) as the primary progression marker. If you can't maintain position, weight is too heavy.

Sample Progression

Week	Weight	Sets x Reps (per side)	Notes
1	25 lbs	3x8	Establish baseline, stay square
2	25 lbs	3x10	Add reps
3	30 lbs	3x8	Add weight
4	30 lbs	3x10	Build volume
5	35 lbs	3x8	Progress weight

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Landmine Press (Standing)	Learn pressing pattern first
Landmine Press (Kneeling)	Build core stability bilaterally
Single-Arm Dumbbell Press	More stability from bench support

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Kneeling Landmine Press	Can do 3x10 standing with control
Single-Arm Landmine Push Press	Want to add power component
Single-Arm Overhead Press	Ready for strict vertical press

Alternatives (Same Goal, Different Movement)

Anti-Rotation Focus

Alternative	Avoids	Good For
Pallof Press	Overhead pressing	Pure anti-rotation
Single-Arm Cable Press	Landmine setup	Cable variation

Unilateral Pressing

Alternative	Equipment
Single-Arm Dumbbell Press	Dumbbell only
Single-Arm Kettlebell Press	Kettlebell

Core Stability

Alternative	Benefit
Suitcase Carry	Loaded carry anti-rotation
Single-Arm Farmer Carry	Dynamic core stability

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead pressing	Reduce ROM, lighter weight
Oblique strain	Anti-rotation demand	Use bilateral version, lighter weight
Low back pain	Core bracing under load	Ensure proper bracing, may need regression
Core instability	Cannot control rotation	Start with bilateral landmine press

Stop Immediately If

• Sharp pain in shoulder joint
• Sharp pain in obliques or side muscles
• Cannot maintain square position (rotation uncontrollable)
• Lower back sharp pain
• Loss of balance or bar control

Injury Prevention

Strategy	Implementation
Start light	Use very light weight to learn anti-rotation
Perfect setup	Stable split stance, core braced before pressing
Control rotation	If you can't stay square, reduce weight
Balanced training	Train both sides equally
Warm-up	Core activation, shoulder prep, light sets

Oblique Protection

The anti-rotation demand is intense on obliques:

• Don't go too heavy too fast — oblique strains are common
• Brace before each rep — prepare for rotational force
• Use controlled tempo — don't jerk or use momentum
• Equal work both sides — prevents imbalances

Most Common Injury

Oblique strain from using too much weight or poor bracing. The rotational force is significant. Start light (maybe just the bar), focus on perfect anti-rotation control, then add weight gradually over weeks.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion/Abduction	120-140°	🟡 Moderate
Elbow	Extension	Full extension	🟢 Low
Spine	Anti-rotation stabilization	Minimal rotation allowed	🟡 Moderate-High
Hip	Stabilization	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	120° flexion	Raise arm overhead comfortably	Shoulder mobility work, reduce ROM
Thoracic	Good rotation control	Can resist rotation while bracing	Thoracic mobility and stability work
Hip	Stable split stance	Can hold position without shifting	Balance and hip stability work

Joint Health Note

Single-arm landmine press is excellent for building rotational stability of the spine and core. The asymmetric load teaches the body to resist unwanted rotation, which is critical for injury prevention in sports and daily life.

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❓ Common Questions

Why single-arm instead of both hands?

Single-arm creates asymmetric loading, which generates rotational force your core must resist. Benefits:

• Massive oblique/core engagement — much higher than bilateral
• Fix imbalances — work each side independently
• Athletic carryover — most sports involve unilateral actions
• Shoulder isolation — can focus on one side at a time

Use bilateral for max weight and strength. Use single-arm for core stability and correcting imbalances.

Which foot should be forward?

You have two main options:

Ipsilateral (same side): Pressing right arm, right foot forward

• More stable, easier to learn
• Can use slightly more weight
• Good for beginners

Contralateral (opposite): Pressing right arm, left foot forward

• More athletic, greater anti-rotation demand
• Slightly less stable, more challenging
• Good for advanced lifters

Try both and see what feels better. Contralateral is generally recommended for maximum core benefit.

How much weight compared to bilateral landmine press?

Most people use 40-60% of their bilateral landmine press weight per arm. The anti-rotation demand limits how much you can press. Start with just the bar (or 10-15 lbs loaded) and focus on staying square. This is about control, not max weight.

Should I alternate arms each rep or do all reps on one side first?

Both work:

All reps one side, then switch:

• Better for hypertrophy (complete the set)
• Easier to track progress
• More rest between sides
• Most common approach

Alternating each rep:

• More conditioning/metabolic demand
• Less rest, more challenging
• Good for work capacity

Use the first method for most training.

My obliques are sore — is that normal?

Yes, very normal. Single-arm landmine press creates intense oblique engagement, especially if you're new to anti-rotation work. The soreness should be muscle soreness (DOMS), not sharp pain. If sharp pain, reduce weight or regress to bilateral pressing.

Can this fix shoulder strength imbalances?

Absolutely. Single-arm work is excellent for identifying and correcting imbalances. You'll likely notice one side is weaker or less stable. Train both sides equally (same weight, reps), and the weaker side will catch up over time. Don't progress weight until both sides can complete target reps with good form.

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📚 Sources

Biomechanics & Muscle Activation:

• Anti-Rotation Core Training Research — Tier A
• Unilateral Pressing and Muscle Activation — Tier B
• Landmine Training for Athletes — Tier B

Programming:

• Functional Training Anatomy — Tier B
• NSCA Essentials of Strength Training — Tier A
• Core Training for Performance — Tier A

Technique:

• Kabuki Strength Landmine Variations — Tier C
• Gray Cook Movement — Tier B
• Athletic Core Training Methods — Tier B

Safety:

• Oblique Injury Prevention — Tier B
• Core Stability and Lower Back Health — Tier A

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For Mo

When to recommend this exercise:

• User wants to build core anti-rotation strength
• User has shoulder strength imbalances between sides
• User wants challenging unilateral pressing variation
• User is athlete looking for rotational stability

Who should NOT do this exercise:

• Cannot perform bilateral landmine press with control → Build base strength first with Landmine Press (Standing)
• Acute oblique or core injury → Wait for healing
• Severe core instability → Start with bilateral or anti-rotation holds (Pallof press)
• Acute shoulder injury → Rehabilitation first

Key coaching cues to emphasize:

1. "Stay square — shoulders don't rotate toward pressing side"
2. "Brace core like someone's trying to twist you"
3. "Press up and away, ribs down, no lean"
4. "Control the descent, fight rotation both directions"

Common issues to watch for in user feedback:

• "I can't stop rotating" → Weight too heavy, reduce significantly
• "My obliques are really sore" → Normal if muscle soreness, concerning if sharp pain
• "One side feels much weaker" → Good observation, keep weight same both sides
• "Feels unstable" → Check stance setup, may need narrower split or regression
• "Lower back hurts" → Not bracing properly or weight too heavy

Programming guidance:

• Pair with: Bilateral pressing, horizontal pressing, anti-rotation core work
• Avoid same day as: Heavy bilateral overhead pressing, other intense oblique work
• Typical frequency: 2x/week as accessory
• Place after main lifts, needs freshness for core control

Progression signals:

• Ready to progress weight when: 3x10 per side staying perfectly square, no rotation
• Try kneeling when: Standing version is solid, want more challenge
• Try push press when: Want power/overload component
• Regress if: Cannot control rotation, oblique pain, excessive compensation

Red flags:

• Torso rotating significantly during press → weight too heavy, form breakdown
• Sharp oblique pain → potential strain, stop immediately
• Cannot maintain balance → stance setup issue or too challenging
• Shoulders shrugging excessively → shoulder stability issue, lighter weight

Imbalance correction:

• If one side weaker: Use same weight both sides, weaker side will improve
• Don't add weight until both sides hit target reps with good form
• Track reps separately for each side
• May take 4-8 weeks to balance out significant differences

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Last updated: December 2024