Mine training was popular long before the mine attachments existed. Old-school weightlifters stuffed the barbell into the corner to do a T-bar rowing, and they still do it.Now thanks to the minds of creative coaches, mine training is a great way Train your muscles from multiple angles And positions. The most popular of these exercises is mine pressing.
The mine press is very suitable A weightlifter who lacks shoulder mobility Lift the barbell above your head. This is also a good change for the overhead and bench press. Here, we will introduce what mine referral is, how to do it, the muscles trained, its benefits, and how to add it to your program.
What is a vertical mine press?
The mine over-the-top press is a unique type of press because it lies between the vertical and horizontal presses. This is due to the angle of the barbell being wedged into the corner or inserted into the mine attachment. This angle forms an arch that allows the lifter to overshoot without putting pressure on the shoulders or pressure load on the spine, which is a godsend for lifters who lack shoulder flexibility. For people with waist problems.
How to do a standing landmine press
- Stand with your feet hip-width apart and hold the end of the barbell with one hand.
- Hold the end of the barbell, a few inches from your shoulder, to tighten your lats, grips, and core.
- Press to lock by stretching the elbows and stretching forward at the end of the exercise.
- Slowly lower and repeat.
Standing mine recommendation is mainly upper body exercise. But due to unilateral standing and lifting, this sport challenges your balance and core stability. This is the muscle for standing mine press training.
- Upper back (rhomboid muscles, trapezius muscles)
- Rotator cuff
- Anterior deltoid
- Pectoral muscles (to a lesser extent)
The benefits of landmine news
Mine referrals can safely train overhead patterns for all weightlifters, which is a good change for people with shoulder or waist problems. The following are some of the important benefits of a stand-up mine press.
- Increase grip strength: Because you hold the fat end of the barbell, your grip muscles will work harder to hold the barbell in place. This will engage the rotator cuff, thus providing you with better shoulder stability.
- Solve the problem of shoulder movement: Due to the unique referral path, this allows lifters with limited mobility to safely train the overhead press.
- Reduce the compressive load on the spine: For weightlifters with lower back problems, the angle of the mine can free your spine from the pressure load of the barbell above your head.
- Better core stability and reduced power imbalance: Because of one-sided weightlifting, your body will become unbalanced, and your core muscles will prevent your torso from rotating to the load side during the press. The imbalance of power on both sides of unilateral weight lifting will help to improve this situation, which will cause more weight to be applied when lifting weights on both sides.
- Train muscles from different angles: The angle of mine training is a mixture of vertical and horizontal, training in the middle area. The angle and versatility of the mine allows you to train extensively in standing, high kneeling, and half kneeling positions.
3 common standing landmine pressing mistakes
The stand-up mine press seems very simple. You stand there and push the barbell off your shoulders. However, you need to do some important things to make the most of this exercise.
- Holding the barbell by mistake: Some people either do not hold the end of the barbell or hold it, and their wrists tend to roll back, causing energy to leak when the wrist is stretched and pressed. Prevent this from happening by squeezing the end of the barbell and placing your thumb on the end of the barbell to help stop the wrist from rolling.
- Fix your starting position: At the beginning, the end of the barbell is too close to your shoulders instead of involving your latissimus dorsi and upper back. This causes the shoulders to roll forward and makes the press more difficult to start.
- Complete the entire range of motion: Some weightlifters grab themselves by pressing and returning to the starting position. But when you press and lean forward slightly, you will improve shoulder flexibility and train all parts of the movement.
How to add it to your daily work
Depending on your shoulder mobility, there are several ways to program this. If you use it as your main overhead option because of limited shoulder mobility or pain, program it on the day you are not bench pressing for strength or hypertrophy. Combining this with carrying, core or leg exercises works well. E.g,
1A. Single-arm standing landmine press: 6 to 12 times (each side)
1B. Farmers carry: 40 yards
If you want to increase the mine press without shoulder pressure to get an extra amount of overhead press, please schedule a higher number of overhead presses two days later. Use triceps exercises to improve locking strength. E.g:
1A. Single-arm standing landmine press: 12 times (each side)
1B. Triceps extension at the top of the head: 12 to 20 times
Weight settings and representative recommendations
The following is a guide on how to program the power and fatness of mine recommendation. These are just guidelines and can be changed according to your personal goals.
Hypertrophy: Time under tension and volume is the key to gaining muscle through any exercise (including mine press).Perform three to five sets, 6 to 12 times in each set, and rest for one minute to 90 seconds
strength: This is not the best strength exercise, but many people find it better for their shoulders and back than overhead press. If this is the case for you and you want to train your strength, please do three to five sets of three to six reps under heavy load. Rest for two to three minutes between sets.
Changes in landmine presses
The beauty of the mine setting is that you can set different body positions and train your muscles from different angles to better develop your muscles. Here are three changes that can improve your mine recommendation game and improve your hip flexibility and core stability.
Semi-kneeling mine recommendation
By lowering your center of gravity, you can press without overcompensating your pelvis and lower back. And this position further trains core stability, hip flexibility and anti-rotation core benefits. The arch of the press is higher than the horizontal overhead, which makes this more difficult than the stand-up mine press.
High kneeling mine press
Applying pressure in a high kneeling position can train your hip strength because your back allows you to stay upright. In addition, it can also be used as a form of inspection because it is easier to see technical errors, such as arching the lower back when pressing on the top of the head. Since you can’t “cheat” the weight, moving your calves farther will increase the difficulty of lifting weights.
Side mine press
this side by side The mine press is similar to the standing variant, except that it is performed with two hands while pressing alternately from shoulder to shoulder at the same time. Combining a tight grip and two hands, you will lift more weight than the standing version.