Shoulder Landmine Press with Viking Attachment

Landmine Shoulder Press with Viking Press Attachment

• Barbell

• Weight plates (optional based on strength level)

1. Setup:

• Insert one end of the barbell into the landmine attachment on the floor.

• If using weight plates, add them to the free end of the barbell.

2. Positioning:

   • Stand facing the landmine with your feet shoulder-width apart for stability.

   • Grip the barbell with both hands, palms facing toward you. You can use a neutral grip (palms facing each other) if preferred.

   • Position the barbell at chest height, with your elbows bent and close to your body.

3. Execution:

   • Engage your core and keep your back straight.

   • Push the barbell upward by extending your arms fully. Ensure to raise it straight overhead rather than forward.

   • As you press, exhale and keep your wrists straight for stability.

   • Lower the barbell back to the starting position in a controlled manner, inhaling as you do so.

4. Repetitions:

   • Perform 8 to 12 repetitions for 2 to 3 sets, resting for about 30-60 seconds between sets.

5. Tips:

   • Maintain a stable stance to avoid any back strain.

   • Ensure that your movements are controlled and avoid jerking motions.

   • Focus on using your shoulder muscles to lift rather than your legs or back.

Safety:

• Start with lighter weights to master the form before progressing to heavier weights.

• Always use a spotter or ensure the area is clear when performing the exercise.