How to Do Landmine Alternating Single Arm Press

Landmine Alternating Single Arm Press is a shoulders exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Advanced

01 / Move with control

How to perform

How to do Landmine Alternating Single Arm Press

  1. 01Stand facing the landmine with feet wider than hip-width and the end of the barbell held at chest height.
  2. 02Press the barbell upward and forward with the right arm while rotating the torso slightly toward the left.
  3. 03Catch the barbell with the left hand at shoulder height as it returns to the starting position.
  4. 04Immediately press the barbell away with the left arm and rotate the torso toward the right.
  5. 05Maintain a slight bend in the knees to absorb the weight as you cycle through the alternating repetitions.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Landmine Alternating Single Arm Press

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the feet planted and hips square to the landmine to ensure the rotation comes from the thoracic spine and not the lower back.

Same coaching engine used inside the A90 app

05 / FAQ

Landmine Alternating Single Arm Press questions

What muscles does Landmine Alternating Single Arm Press work?

Landmine Alternating Single Arm Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Landmine Alternating Single Arm Press correctly?

Stand facing the landmine with feet wider than hip-width and the end of the barbell held at chest height. Press the barbell upward and forward with the right arm while rotating the torso slightly toward the left. Catch the barbell with the left hand at shoulder height as it returns to the starting position. Immediately press the barbell away with the left arm and rotate the torso toward the right. Maintain a slight bend in the knees to absorb the weight as you cycle through the alternating repetitions.

What is the A90 coach tip for Landmine Alternating Single Arm Press?

Keep the feet planted and hips square to the landmine to ensure the rotation comes from the thoracic spine and not the lower back.

Is Landmine Alternating Single Arm Press suitable for beginners?

Landmine Alternating Single Arm Press is rated advanced in the A90 Training Club catalogue.

Do you need equipment for Landmine Alternating Single Arm Press?

No. Landmine Alternating Single Arm Press is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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A90 Intelligence programmes landmine alternating single arm press into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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