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.
