Let’s be direct: for most people, most of the time, exercise should be boring—steady, repetitive, and focused on fundamentals. The idea that constant novelty is the key to results is common, but I disagree. Often the biggest gap in training is mastering the basics, not chasing the latest gimmick.
Even the most popular programs tend to center on a handful of movements: squat, hinge, push, pull, lunge, carry. That may not sound exciting, but those six categories can be turned into hundreds of variations through changes in grip, stance, sets and reps, load, tempo, speed, and the equipment used. There’s more than enough variety to satisfy a dedicated fitness enthusiast for a lifetime.
The Landmine Press is a great, joint-friendly option for overhead pressing, especially for people who don’t have full range of motion yet. Pressing at an angle from the landmine keeps things safe while still building shoulders, core, and overall strength. After a while, it can be smart to add some variety and pressure to the movement.
Here are my favorite Landmine Press variations, progressions, regressions, or tweaks (whatever term you prefer):
1) A quick primer on setup and execution
I generally progress landmine variations from the ground up to a standing position. Starting from a tall kneeling or half-kneeling stance reduces demands on the ankles, knees, hips, and lower back, and helps limit compensations that can cause pain or injury.
2) Tall kneeling 1-arm landmine press
Key technique points: engage the abs and glutes to tilt the pelvis slightly, and keep the non-working hand in a fist to promote full-body tension. Avoid letting the working shoulder dip forward on the lowering phase, and keep the chin tucked. When appropriate, a small reach at the top can help engage the upper traps and the shoulders.
3) Half kneeling 1-arm landmine press
This is one of my favorites because it targets several areas at once: shoulder health, rotary stability, hip flexor length, and glute activation on the kneeling side. I prefer dorsiflexing the back foot (pressing the toes into the floor), but choose what feels best for the person.
4) Half kneeling sideways landmine press
This variation trains more in the frontal plane, which is important for moving athletes out of the sagittal plane once they’ve mastered the basics. You can also pair it with a 1-arm clean-to-press if you want.
5) Plain standing 1-arm landmine press
A few tweaks here can make it harder: try a staggered stance (one foot in front of the other) for a narrower base of support, or add bands for extra resistance.
6) Band-resisted landmine press
Bands challenge the anterior core and force you to control the eccentric portion of the lift. They can also help reduce shoulder load by decelerating the movement at the top.
7) Side-to-side landmine press
Great when you want to load a bit more aggressively while still maintaining control.
8) 2/1 technique landmine press
The 2/1 technique comes from Christian Thibaudeau. Since we can usually handle more weight on the lowering (eccentric) portion than on the lifting (concentric) portion, this approach presses up with both arms (explosively) and lowers with one arm under control.
9) Deep squat 1-arm landmine press
For those who want a tougher challenge, assume a deep squat position and press away. This can be done 1-arm at a time, though it’s not ideal for beginners.
10) Z landmine press
A ground-based variation that’s more demanding and not typically for beginners. It requires sufficient thoracic spine extension to perform well.
That’s it. If you have your own variations you’d like to share, feel free to add them in the comments or on social media.
Bonus option: Viking landmine press
If you have a Viking attachment, you can add another variation with a neutral grip. This can broaden your options and loading patterns while keeping the movement safe.
