The Kneeling Landmine Press (or Thurster) is a late phase Vertical Push exercise for the upperbody that places particular emphasis on the Pectoralis Minor . This is comprised of an explosive concentric and controlled eccentric Muscle Contraction through a large overhead Range of Motion . The movement pattern and involved Muscles make this exercise particularly relevant in the later phases of rehabilitation for pathologies of The Shoulder Girdle or Core such as Subacromial Impingement , Rotator Cuff Tear / Tendinopathy , Scapular Dyskinesis or Lower Back Pain .
Starting Position:
Patient is seated on their heels (in Dorsiflexion ) with knees roughly hip-width, in front of a Barbell fixed into a Landmine/ Torsonator or corner of a room
The close end of the Barbell is grasped with both hands at roughly Chest height so that The Wrists reside above The Elbows and forearms are almost parallel
The Kneeling Landmine Press is then performed by explosively thrusting the Barbell towards the ceiling. For the lowerbody, Hip - Extension is emphasised while for the upperbody Elbow - Extension as the arms are straightened. Returning to the starting position, the movement is reversed with Hip - Flexion and Scapulothoracic Joint - Retraction emphasised as The Elbows are bent.
Press- while technically a misnomer, this page describes a Kneeling Landmine Thruster. A strict press variation doesnt utilise drive from the legs.Single Arm- unilateral variation also emphasises anti-lateral flexion
The following exercises can be used to regress a patient if the Kneeling Landmine Press is beyond their physical circumstances:
Banded Shoulder Elevation - rudimentary isometric exercise with low load and moderate overhead range
Pallof Press (particularly Overhead variation) - low load horizontal push exercise that emphasises anti-rotation of Core
Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation
Chest Press Machine - rudimentary horizontal push machine
Push-Up - bodyweight isotonic horizontal push exercise
Bench Press - isotonic horizontal push exercise with capacity for high loads
Incline DB Bench Press - unilaterally loaded Bench variation on variable incline
Push Press - wholebody, explosive variation of the Overhead Press
The following exercises can be used as a progression from the Kneeling Landmine Press:
Half DB Bench Press - unilateral isotonic horizontal pressing motion that emphasises the Anterior Sling
Split Stance Landmine Press - wholebody, standing variation of Kneeling Landmine Press that emphasises diagonal functional patterns
Medicine Ball Chest Press (Thruster variation) - low load, explosive isotonic exercise with large overhead range