Landmine Press Variations for Shoulder Pain
Do you struggle with overhead mobility and/or pain with overhead pressing?
You might be lacking overhead mobility…either from a lack of thoracic extension, lat tightness, or decreased scapular movement. This can lead to shoulder pain, shoulder impingement, neck pain, or even lower back pain from compensating by overarching through your lower back to achieve the overhead position.
There are many overhead movements in CrossFit.
The landmine attachment is one of my favorite tools to modify overhead movements. It allows a more vertical pressing motion than bench press variations but avoids full overhead motion which can often be painful. Because of its pivot point, it also allows for more freedom of motion than a dumbbell or barbell press which can be much more comfortable if you are in pain.
Here are some examples of some different styles of landmine attachments that can be found on Amazon:
Single-Arm Landmine Press Variations
Try the following single-arm landmine press variations instead of a barbell or dumbbell strict press, push press, or other overhead movements like the dumbbell snatch.
The staggered stance landmine press has the least core demand out of the following examples. Core demand increases moving from standing to half kneeling to tall kneeling which has the most core involvement.
Dynamic Landmine Press Variations
If you want to add in more explosive movements to work on the hip drive and more of a full-body movement, the landmine push press is another great variation. However, always make sure you continue to work on strict upper body strength using any of the above options!
Test your overhead mobility!
If you are NOT able to get your forearms on the wall OR if you find yourself compensating by bending your elbows or arching your spine off the wall, try these mobility exercises.
Like what you see in this blog? Check out my comprehensive 8-week shoulder-specific accessory program for CrossFit athletes designed to improve mobility, decrease pain, and increase performance so you can keep getting after it in the gym.
BOOST YOUR TRAINING:
SHOULDER ACCESSORY PROGRAM FOR CROSSFIT
If you continue to struggle with overhead movements due to mobility restrictions or pain, contact me for a formal assessment to determine the cause of your issues.
We will determine a plan to get you moving better and back to the things you want to do!
