Single-Arm Landmine Press

준비 자세

1. 01Anchor one end of a barbell in a landmine attachment or a corner.
2. 02Stand facing the anchor in a staggered or shoulder-width stance.
3. 03Hold the free end of the bar at shoulder height in one hand.
4. 04Brace the core and square the hips toward the anchor point.

수행

1. 01Press the bar up and away along its natural arc until the elbow is fully extended.
2. 02Let the shoulder blade glide forward at the top to reach long.
3. 03Lower the bar back to the front of the shoulder under control.
4. 04Complete all reps on one side, then switch hands.

체크포인트

• -Hips and shoulders stay square; no twisting to help the press.
• -The bar path follows the fixed arc without wobbling side to side.
• -The elbow finishes fully extended with a forward reach.
• -The rib cage stays down rather than flaring at lockout.

흔한 실수

• -Leaning away from the working arm to shorten the press.
• -Standing too far from the anchor and turning it into a front raise.
• -Cutting the reach at the top and skipping the serratus work.
• -Letting the wrist bend back under the sleeve of the bar.