Safety Notes

• Start with light weight to master form.
• Maintain core brace to protect spine.
• Avoid if acute shoulder or back issues present.
• Ensure secure landmine setup to prevent slippage.
• Control descent to avoid lower back strain.
• Monitor hip rotation for comfort.

Spotting

Spotting not typically required; use lighter weights or safeties if needed for heavier loads.

Common Mistakes

• Twisting from spine instead of hips.
• Using excessive momentum without control.
• Failing to engage core, leading to arching back.
• Not shifting weight properly, losing balance.
• Pressing too far from body, straining shoulders.

• Acute shoulder impingement
• Lower back pain or herniation
• Recent hip surgery

• Shoulder flexion to 160 degrees
• Hip rotation mobility
• Ankle dorsiflexion for drive

Build Up First

• Proficiency in basic overhead press
• Hip hinge and rotation basics
• Core stability exercises