Improve Strength and Mobility With This Barbell Shoulder Exercise

Including the Landmine Overhead Press in your fitness routine will help you to work the muscles involved with a free weight overhead press while you work on improving the necessary mobility through accessory exercises.

The Barbell Landmine Overhead Press is a great shoulder exercise for those with limited overhead mobility. It allows for working the muscles involved in free weight overhead presses while working in angled bar path, as well as working around an anchor point for additional stability.

How to do it

Stand in a split position (one foot forward), and hold the end of the barbell with the hand opposite the front leg. The bar begins with the end tip of the barbell at around shoulder height. In a controlled manner, press the bar up and fully extend your arm, while slightly leaning your body forward as you press. Slowly return the bar to the starting position and repeat. Remember to maintain tension throughout your lower body and core through the duration of the exercise.

Accessory movements like shoulder dislocations with dowels or bands and dead hangs or assisted dead hangs with your feet on the floor will help build comfort in the overhead position. Over time you can progress to a free weight variation of the overhead press, using an implement like a barbell, dumbbell, or kettlebell.