UPPER-BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Upper Body Movements involve rotation of the shoulder joint, elbow flexion and extension. These exercises will increase strength of the chest, upper back, traps, shoulder region, and arms. Typically, the movement patterns are either pulling or pushing in either a vertical or horizontal plane dependent upon body position.

LANDMINE OVERHEAD PRESS EXERCISES

Landmine Overhead Presses are a very effective movement to teach and correct both functionality and mobility of the shoulder joint. They are also an excellent choice for younger lifters who have not developed such attributes as necessary for training with heavier weight.

Landmine Overhead Press: Half Kneeling

Utilizing a Landmine attachment is great, but if you do not have one, place the bar in a stable corner for support.

• Begin from a Half Kneeling position.
• Working side knee is down, knees hip width apart
• Grip the end of the bar with thumb around. Palm facing in.
• Hold the bar at armpit height, next to chest with elbow slightly away from body and arm directly under bar.
• Press and extend your arm fully overhead, slightly out in front
• Head position should be neutral.
• Squeeze your glutes and activate your core to maintain a spine neutral posture. Lean slightly forward during the lift. Do not lean to either side
• Pause 2 sec and return to starting position
• Do not let your elbow get behind your body at the bottom position
• Perform the number of reps prescribed and then switch sides.