How to do a Landmine Press and Catch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Landmine
Workouts with Landmine Press and Catch
Target muscles worked
Instructions for Proper Form
Landmine Press and Catch is a variation on the Landmine Press. Similar to the Landmine Press, this is a compound exercise that primarily targets your shoulders. By raising the weight with one side at a time, you add more instability to the movement, as well as ensure that you aren’t compensating for any discrepancies in strength between sides.
- Stand in front of the landmine with your feet roughly shoulder-width apart or slightly wider and a slight bend in your knees.
- Grasp the landmine in one hand and hold it over your shoulder.
- Engage your shoulders and chest to explosively drive the weight up such that the weight will arc to your opposite hand.
- Release the landmine and allow it to transition to your opposite hand.
- Catch the landmine in front of you in your opposite hand such that you can gradually slow the weight as it approaches your shoulder.
- Maintain good posture by keeping your core engaged and your chest up throughout the exercise.
- You should feel this exercise primarily in your shoulders.
Common Form Mistakes
Leaning into the Landmine
Although landmines will inherently cause you to press the weight forward, make sure you aren’t relying too much on your body weight as you raise the weight. Drive the weight forward, don’t lean forward.
Alternatives & Variations to Landmine Press and Catch
1. Landmine Press
53.3 mSCORESWAPPED 148 TIMESLandmine Press is a compound exercise that primarily targets your shoulders. The use of a landmine allows you to press the weight up and forward instead of only up. This can be a huge advantage for developing strength for sports or other functional applications.
2. Single Arm Landmine Press
33.6 mSCORESWAPPED 116 TIMESA unilateral shoulder and upper body exercise that utilizes the landmine apparatus for a unique pressing angle. By pressing a barbell with one arm at a time, it targets the shoulders, triceps, and core, emphasizing stability and balance. This variation allows for focused strength development on one side of the body, helping to correct imbalances and enhance coordination. Ideal for athletes and individuals seeking to improve shoulder strength, stability, and functional movement patterns, the Single Arm Landmine Press offers a safe and effective way to press overhead while minimizing joint stress.
3. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 37 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 33 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Cable Lateral Raise
97.7 mSCORESWAPPED 32 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
6. Arnold Dumbbell Press
93.2 mSCORESWAPPED 29 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
7. Dumbbell Back Fly
93.6 mSCORESWAPPED 27 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.
8. Kettlebell Upright Row
75.4 mSCORESWAPPED 26 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.
9. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 24 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
10. Cable Front Raise
78.8 mSCORESWAPPED 23 TIMESCable Front Raise is an isolation exercise that primarily targets the anterior deltoids, offering a more consistent resistance throughout the movement than free weights. The use of a cable machine ensures tension is maintained on the shoulders, promoting better muscle activation and growth. This variation is key for developing shoulder definition and strength, with the added benefit of engaging the core for stability throughout the exercise.