The Split Stance Landmine Press is a late phase Vertical Push exercise that incorporates the whole body and several functional patterns. This is typically comprised of an explosive concentric and controlled eccentric Muscle Contraction through a large overhead Range of Motion . The Split Stance Landmine Press may be relevant for later stage rehabilitation of many pathologies, particularly those that affect The Shoulder Girdle , Core and The Hips . These pathologies include Subacromial Impingement , Rotator Cuff Tear / Tendinopathy , Scapular Dyskinesis , Lower Back Pain and Hip Instability .
Starting Position:
Patient is standing in a split stance where the front leg opposes the weight-bearing arm
The weight-bearing arm grasps one end of the Barbell while the other is fixed in a landmine/ torsonator/ corner of a room
Barbell is held in front and slightly lateral of The Shoulder Girdle while good upright posture of the torso is maintained
In the descending part of the Split Stance Landmine Press the patient attempts to build a driving force through the legs with a combination of Hip - Flexion and Knee - Flexion as the torso naturally falls forwards slightly. From this bottom position both The Hips and The Knees are extended in an explosive thrust until they straighten in synchronicity. Simultaneously the upper body carries the lower body momentum as the weight-bearing arm is straightened towards the ceiling. At this top position full Elbow - Flexion is achieved and the shoulder should approximate the ear. Particular attention should be given to Core engagement to prevent excessive Lumbar - Extension .
Strict Press- same exercise is performed without assistance from the legs
The following exercises can be used to regress a patient if the Split Stance Landmine Press is beyond their physical circumstances:
Banded Shoulder Elevation - rudimentary isometric exercise with low load and moderate overhead range
Pallof Press (particularly Overhead variation) - low load horizontal push exercise that emphasises anti-rotation of Core
Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation
Chest Press Machine - rudimentary horizontal push machine
Push-Up - bodyweight isotonic horizontal push exercise
Bench Press - isotonic horizontal push exercise with capacity for high loads
Incline DB Bench Press - unilaterally loaded Bench variation on variable incline
Push Press - wholebody, explosive variation of the Overhead Press
DB Snatch - unilateral isotonic, explosive shoulder exercise with large overhead range
The following exercises can be used as a progression from the Split Stance Landmine Press:
Half DB Bench Press - unilateral isotonic horizontal pressing motion that emphasises the Anterior Sling
Handstand Push-Up Variation - Vertical Push variation that utilises entire bodyweight through large overhead range
Medicine Ball Chest Press (Thruster variation) - low load, explosive isotonic exercise with large overhead range
DB Snatch to Step-Up - wholebody DB Snatch variation that emphasises diagonal functional patterns