The landmine is a highly effective tool for building strength and muscle in the gym. But for some lifters, pressing overhead with the landmine can lead to discomfort—particularly pain in the front of the shoulder.

This pain usually stems from limitations in shoulder flexion, internal rotation, or both. When these limitations are present, the body often compensates by flaring the elbow, elevating the trap, or arching through the lower back to complete the movement.

To reduce discomfort and improve shoulder mechanics, the first step is to dial in your setup and execution of the landmine press.

Establishing proper alignment—through your arm position, wrist angle, and stance—is low-hanging fruit that can make a big difference in reducing compensations and improving movement quality.

From there, I recommend two landmine press variations to help reinforce better mechanics:

🔹 Seated Landmine Press
This variation provides a stable base and promotes better shoulder flexion and internal rotation without compensations.

🔹 Staggered Stance Landmine Press
This setup helps open up both the front and back sides of the shoulder, improving coordination and overall shoulder function.

Of course, the most effective approach always starts with a proper assessment. Identifying your (or your client’s) movement limitations allows you to choose the right variation and intervention with confidence.

Want to learn how to assess and program for better movement? I walk you through exactly how to do this in my Biomechanics Foundation course!