Landmine Press for BJJ
The landmine press is a shoulder-friendly pressing variation using a barbell anchored at one end. The angled pressing path reduces shoulder impingement risk while building functional pressing strength. It is ideal for BJJ athletes who experience shoulder pain from standard overhead pressing.
✓ Step-by-Step Instructions
- 1 Wedge one end of a barbell into a corner or landmine attachment.
- 2 Hold the other end at shoulder height with one or both hands.
- 3 Stand in a staggered stance with slight forward lean.
- 4 Brace your core and avoid rotating your torso.
- 5 Press the bar up and forward until your arm is fully extended.
- 6 Lower the bar back to shoulder height under control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
The angled pressing motion closely replicates the direction of force when framing against an opponent or pushing them away during scrambles. Shoulder-friendly angle reduces injury risk.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Leaning back instead of pressing forward
- ⚠ Rotating the torso during single-arm work
- ⚠ Not controlling the eccentric portion
- ⚠ Standing too far from the anchor point
🔄 Variations
- → Half-kneeling landmine press
- → Landmine push press
- → Two-hand landmine press
- → Rotational landmine press
Track Your Landmine Press Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Landmine Press help my BJJ game? ▼
The angled pressing motion closely replicates the direction of force when framing against an opponent or pushing them away during scrambles. Shoulder-friendly angle reduces injury risk.
What equipment do I need for the Landmine Press? ▼
You will need: barbell, landmine attachment. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Landmine Press? ▼
The Landmine Press is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.