Tips for the Perfect Landmine

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If you feel pain, stop.
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Video Transcription:
Welcome to Foundations YouTube channel my name is Christian Compean I’m a physical therapist fellowship trained in manual orthopedic physical therapy. Today we’re going to show you some corrections for a very common exercise. Its a landmine exercise. I’ll demonstrate that and ill give you some tips on how to set it up without wrecking the walls or wrecking any equipment. So, lets get right into it, so a landmine, a lot of times people will use a bar were not going to use any weight on it today just for the demonstration. What you can do, is you can take your clip here and you can just set it up like that. At this point I’m not going to going to damage the wall by jamming it into the corner or any equipment by scuffing it up. And then what I’m going to do is I’m going to take a knee. I usually do these on one knee to kind of eliminate compensating from the hips or from lower back. Other thing you want to do here is the standard position. Foot, knee, hip and shoulder in the same line and everything squared up ahead. What I'm going to do is get in the right position for this landmine. Now first of all people are doing landmines one of the common mistakes is they make it too heavy, and then they end up shrugging from the shoulder, and thats what it looks like. Your shoulder should stay away from your ear as you are able to press up overhead. It should be able to go straight up overhead. Another thing is as people get heavier with this or start to load it more, when they come up they tend to crane their neck one way or the other; or they even arch their neck. An easy way to learn to do an appropriate landmine is to take your thumb, put it under your chin and keep your chin level here and learn to press without breaking the position of your chin. The head should be completely relaxed. You can push up to the top and while this thing is pressed up overhead, you should be able to comfortably turn your head right and left. So those are just general indications when doing a landmine exercise to protect your neck and to make sure you’re doing them with good form. Now, the actual purpose of the landmine is a great purpose is to help your get stronger and more resilient in the shoulders with overhead activities. So, to do that you need to initiate this move by first pressing overhead without shrugging the shoulder. And then, a great thing to do a the top, is once your here keep this arm relatively locked out, you don’t have to completely lock out the elbow but keep a straight arm. And then pulse this thing up five times. One, two, three, four five. And when I do that I’m really pushing from around the shoulder blade or the scapula, and thats the part a lot of people skip. Especially as it gets heavier. The landmine ends here and the arm got straight but nothing happened in the shoulder blade to really give you that finished off position. And without a stable shoulder blade you’ll be able to get away with some overhead activity for a while but eventually your going to end up with shoulder problems. So, those are a couple of pointers that you can incorporate when you are starting to do landmines. And this should help one, make this exercise more effective, but two make you more functional and more resilient and so if this video helped you out please give it a like. If you know someone that might like this video share it with them, we put out a lot of great videos just like this to help you kind of stay healthy so if you like that please subscribe and we invite you to make questions and comments below. We remind you that movement is a gift and we hope you enjoy.