Strengthening Your Contact Skills: Standing Single-Arm Bench (or SA Landmine Press)

“Stiff Arm”, “Fend Off”, The “Don’t Argue”
Creating separation from your opponent, no matter what you call it, is a great way to make the highlight reel when timed and executed perfectly. And while some may think that increasing your bench press max is great, it may be useless if the athlete can not transfer that strength to game-like scenarios (i.e. on your feet).
This month’s exercise highlight, the Landmine Press,  is a great way for athletes to learn how to create a stable platform, from their feet up through their trunk/torso, while generating strength/power in movements similar to what they can/will use in a game.

Set-up      Place the barbell into the landmine base (if available) or securely into the corner of a frame/rack (to prevent movement of the base). Load the open end of the bar (not wedged into the corner or landmine base) with light/moderate weight).     Taking an even stance at the weighted end (with feet pointed parallel to the bars direction) grip the weighted end of the bar and lift/hold to the front of your shoulder (bar in right hand, bar in front of your right shoulder).

Execution     With a strong, balanced stance, press the bar up/away from your shoulder until your arm is fully extended (do not lock your elbow). Slowly return the bar to the starting position while keeping hips and shoulders square (try not to twist or rotate).

Sets/Reps     Three (3) sets of 3-5 reps is a great starting point for young athletes.

Variations
    Ipsilateral Split Stance (i.e. right hand pressing, right foot forward)     Contralateral Split Stance (i.e. right hand pressing, left foot forward     Explosive Press (even or split stance - from an even stance position, use a small dip/bounce to initiate the movement and explode the bar away from the shoulder/chest. Athlete can finish with an even or split stance.


Have specific questions about how to improve your performance in other positions? Send an email to universalsportsstrength@gmail.com. Follow us on Facebook (@UniversalSportsStrength), Instagram (@universalsportsstrength) and Twitter (@UniversalS_C) to learn more in the coming weeks.  

Want to be at your best while traveling for tournaments and tours? Want advice on what to do during the summer off-season? Be sure to follow us on social media for more information about our Kilograms to Kilometers webinar "WINNING THE RECOVERY" on Monday, May 13th.