Landmine Press and Catch
The Landmine Press and Catch is an advanced plyometric exercise that builds explosive upper body power and shoulder stability. It involves pressing a barbell anchored in a landmine attachment with force, releasing it briefly at the top, and absorbing the impact upon catching it.
Because this is a high-demand plyometric movement, the AI analyzes your HRV and sleep data to ensure your central nervous system is sufficiently recovered to handle explosive training safely. If your recovery metrics or recent shoulder joint feedback indicate fatigue, the app may automatically substitute a non-plyometric pressing variation to prevent injury. Additionally, by tracking the load and your RPE, the AI ensures you're using a weight that allows for true explosive power rather than grinding through heavy, slow repetitions.
Form Cues
- Stand with feet shoulder-width apart and knees slightly bent
- Explode through your hips and legs to initiate the press
- Release the bar briefly at the top of the extension
- Catch the bar with soft hands and absorb the impact by bending your knees
- Keep your core braced tight specifically during the catch phase
- Don't let your lower back arch excessively as you catch the weight
- Don't use a weight so heavy that the bar slows down significantly
- Don't lock your knees or elbows while absorbing the catch
- Don't let your elbows flare out excessively wide
Common Mistakes
- Using excessive weight
- Catching with stiff legs
- Hyperextending the lower back
- Lack of hip drive
- Slow transition between reps
Muscles Worked
This exercise primarily targets the anterior deltoids, requiring them to generate explosive concentric force and stabilize heavy eccentric impact. It also heavily engages the triceps for lockout power and recruits the entire core to stabilize the torso against the dynamic momentum of the barbell.
Primary
Secondary
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