Скачать или смотреть Landmine Press + Lunge | Total-Body Power, Shoulder-Friendly Overhead Strength

This combo builds explosive legs, stable hips, and shoulder-friendly overhead strength in one clean pattern. Guitarists and bassists: stronger split-stance control under the strap. Singers: a steadier torso for clean lines. Drummers: leg drive and upper-body power without cranking the neck.

1. Set a bar in a landmine. Hold the sleeve at shoulder height with your right hand, feet hip-width.
2. Step your left foot back into a reverse lunge, torso tall and ribs stacked.
3. Drive through the front heel to stand as you press the bar up and forward at a 45° path.
4. Lock out with glute squeezed and ribs down, pause 1 second.
5. Lower the bar to your shoulder with control and repeat. Switch sides.

Coaching Cues:
Knee tracks over midfoot; don’t cave in
Press on the stand—use leg drive
Ribs down; no low-back arch at lockout

Suggested Reps: 10 per side