GOLF EXERCISE TOOLBOX: Half Kneeling Landmine Shoulder Press
TABLE OF CONTENTS
WHAT IS A LANDMINE?
A landmine is a piece of exercise equipment that turns a barbell into a pivotable object.
It allows us to produce force both vertically and horizontally, and it moves in a spherical manner around that central apex.
We can still load the side opposite to the pivot point with weight, just like we would a normal barbell!
This novel piece of equipment allows us to complete exercises like the one pictured above or today's exercise toolbox addition - a half kneeling single arm shoulder press.
Let's Talk About Overhead Pressing...
It can be tough on shoulders sometimes.
Some shoulders will react negatively to the stress of overhead pressing.
But this variation moves the shoulder joint through a slightly less impactful pattern.
It allows the shoulder a little more freedom to move horizontally and rotationally amongst that overhead press.
The kneeling position makes it easier to stack our ribcage between our pelvis and pressing shoulder, making for a more strong and stabile position.
HOW TO COMPLETE THIS GOLF EXERCISE
To start, slide the barbell into a landmine attachment.
Take the barbell up onto one of your shoulders, and assume the half kneeling position, as seen above.
Before pressing, I want you to squeeze your glutes and core in order to stack your core right above your pelvis - also called finding a neutral pelvis.
From this position, press the barbell overhead via a slightly curved pattern (as shown in the video).
Lock it out overhead, pause for a second or two, and then lower the barbell under control back to your shoulder as a starting position.
As you get more comfortable with the movement, ADD WEIGHT!
Slowly progress the amount of weight you complete the exercise with.
WHAT MUSCLES DOES THE LANDMINE PRESS WORK?
The whole shoulder complex and more:
Deltoids
Rotator cuff
Pec major
Anterior core
HOW DOES THIS GOLF EXERCISE HELP MY GAME?
Like all exercises we complete in the weight room, this exercise works to develop higher levels of physical output.
It does so by strengthening our upper body in a vertical pressing pattern.
It builds shoulder stability and strength. It also works to create a stronger core by unilaterally loading the body.
All of these things will help us on the golf course in terms of our resilience and avoiding injury, as well as our force production and energy transference into the golf ball!
HOW SHOULD I INCORPORATE THE HALF-KNEELING SHOULDER PRESS IN MY TRAINING?
I incorporate it as a strength based pressing variation for SCRATCH athletes.
3-4 sets.
5-8 reps each side.
And LOAD IT UP.
The last couple reps of each set should be a struggle.
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If you have access to a landmine, this is one of my favorite golf exercises to complete with it!
Give it a try, let me know how it goes.
Carter Schmitz
Founder: SCRATCHGolfTraining.com
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