Overhead presses are an excellent way to strengthen your shoulders and build upper body strength. However, many are often grappling with shoulder pain during this powerful exercise. Fear not, for we’ve got a fantastic short-term solution to share: the Landmine Press! In this blog post, we’ll explore the shoulder pain, its potential causes, and how the Landmine Press can come to your rescue. Let’s press ahead!

Understanding Shoulder Pain during Overhead Press

Shoulder pain during overhead presses can manifest as a dull ache or sharp discomfort in the shoulder region. This unwelcome hitch can slow your progress and dampen your overhead lifting aspirations.

What Causes It?

  1. Irritated joint structures: The front of the shoulder is home to many structures like tendons, bursae and ligaments – all of which have the capacity to get irritated and inflamed — particularly when used in overhead positions.
  1. Weak Rotator Cuff Muscles: Insufficient strength in the rotator cuff muscles (back of the shoulder) can leave the muscles at the front of your shoulder working harder than they need to.
  1. Lack of Mobility: Restricted shoulder mobility may result in compensatory movements that strain the joint during overhead presses.

 

The Landmine Press: An Alternate Solution:

The Landmine Press is a valuable alternative to the traditional overhead press, offering a slightly different movement pattern that can ease shoulder pain. By angling the barbell in a fixed position, the Landmine Press reduces stress on the joint, making it a more shoulder-friendly exercise, particularly for those who are already irritated in the region.

 

Tips for Landmine Press:

1. Set Up: Place one end of the barbell into a landmine attachment or secure it in a corner. 

2. Stance & Grip: Assume a shoulder-width stance with a firm grip on the barbell, facing towards the attachment point.

3. Press: Press the barbell upwards and away from your body while maintaining a stable and controlled movement.

4. Scapular Involvement: Focus on allowing your shoulder blades to engage up and around your ribcage throughout the movement as you press out at an angle.

Transitioning Back to Overhead Press:

While the Landmine Press can provide temporary relief from shoulder pain, it’s essential to address the root causes for a long-term solution.

 

How Can Physiotherapy & Osteopathy Help?

1. Shoulder Assessment: Physiotherapists and osteopaths will assess your shoulder mechanics and identify any barriers.

2. Strength-Based Rehab: They’ll design an appropriate rehabilitation plan to strengthen important muscles that may be holding you back.

3. Form & Technique: Receive guidance on correcting your overhead press form to reduce strain on your shoulders.

4. Manual Therapy: Hands-on treatment can help reduce shoulder discomfort and promote optimal joint function and mobility.

    Realistic Timelines for Recovery

    The timeline for overcoming shoulder pain during overhead presses varies based on the extent of the issue and your commitment to the treatment plan. With the Landmine Press providing short-term relief, combined with consistent corrective exercises and professional guidance, you can expect noticeable improvements within a few weeks. However, achieving complete resolution may take longer, depending on individual factors.

    Embrace the Landmine Press as a temporary solution to ease discomfort, however, if symptoms persist it is important to seek the help and guidance of a professional. With dedication and the right approach, you’ll be back to crushing overhead presses with confidence and pain-free shoulders in no time!

    *Note: This blog post is for informative purposes only. For personalised advice and treatment, please consult a qualified physiotherapist or osteopath.*

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