Several weeks ago I highlighted the use of offset leverage landmine exercises such as the deadlifts, bench press, and bent over rows. The offset leverage technique when combined with the landmine station not only provides a unique stimulus to the targeted musculature but also crushes the core and spinal stabilizers. Fortunately this same principle can also be applied to overhead pressing exercises as demonstrated by my awesome client Leslie Petch.
To perform these, you’ll need an adjustable landmine attachment that fits onto a rack (these are very easy to find on the internet) as you’ll need to set the starting height so that the pivot point is approximately at head height. As you press you’ll not only be supporting more of the load with one side of the body thereby creating a standard offset affect but each side will be moving through a slightly different path and motion ultimately creating an offset position.
Besides requiring incredible motor control, full body tightness, and mental concentration, there’s a significant degree of anti-lateral flexion and anti-rotation involved as your spine will want to bend laterally and twist as you perform these. As a result this offset leverage overhead landmine press not only taxes the shoulders, traps, triceps, back, and upper chest but it absolutely annihilates the musculature of the core and abs similar to a Pallof press or suitcase carry. Try performing 2-4 sets of 4-8 reps on each side of the body. Just be prepared to fire every muscle of your body as these are brutally intense. To read more about offset leverage training check out my website at [ Ссылка ]
