To take on these physically challenging loads, you need to have full body power. You can build it using exercises like the landmine split-stance press, which gives you a chance to work your upper and lower body in a smart, safe manner. Men’s Health advisor and trainer Don Saladino , who coachedRyan Reynolds and Sebastian Stan to their superhero bodies for Hollywood blockbusters, loves the move for its wide range of benefits.
“The landmine split-stance press a great way to isometrically work the lower body and core while focusing on developing strength of the shoulders and triceps,” says Saladino.
To perform the move, you’ll need a barbell and landmine base. If your gym doesn’t have a spot for landmine exercises, check out this option from Yes4All-or, prop one end of the barbell in the corner of the room, using a towel to protect the wall’s paint job.
- Set up the barbell in the landmine base, with a moderate load.
- Hold the end of the barbell with one hand at chest level. Extend your opposite arm as a counterbalance.
- Step back with the leg on the side of your body holding the weight into a lunge position, with your knee bent just above the ground. Hold that position, squeezing your core to keep your spine straight.
- Press the weight straight up, maintaining your body’s position. If it helps to keep your base solid, make a fist with your off-hand as you press up.
- After finishing the allotted reps, switch sides.
To add the landmine split-stance press to your workout, try 3 sets of 8 reps on each side. Start out with light weight at first-you’ll be surprised how much holding the stance will challenge your lower body. For more superhero-body building moves, you can check out all of our Superhero Fit Workoutsor Saladino’s full program .
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