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The bottoms-up kettlebell variations are great for teaching scapular control and involving specific reflexive rotator cuff recruitment. They are also great for teaching tightness in the core, and efficient grooves during the press. These advanced pressing variations allows one to shift the stress to the right spots in the chest, tricep, shoulder girdle, along with the fingers, hands, wrist and forearms. These progressions also involve focus to fight against the instability throughout the movement. Another great benefit of the bottoms-up press is that it teaches us the principle of irradiation. When you grip the KB your arm tenses, which causes irradiates to create more strength and stability in your shoulder.

There are specific advantages when working with the landmine some are the grip strength, the ease of adding weight, the hidden effect on the core musculature and the specific variations can that be done with this simple tool. However, what has been done in the past but overlooked has been this simple additional of resistance for stronger shoulders, greater loads throughout the movement and some hypertrophy is done on a consistent basis.

As an athlete and Strength and Conditioning professional, I feel this explosive variation mimics the explosive drive/punch and power phase used during wrestling, boxing, mixed marital arts, football and other sports. More importantly, this variation helps keeps the shoulders strong, enhances grip strength, helps the athletes use their hips when exploding into the movement, a great anti-rotation/flexion movement because the press with the added resistance will want to take you out of position.

All around great variation.Giving credit to all who have done banded landmine presses from its simplistic form before me.

Music in the background is by: Chris Tomlin - God's Great Dance Floor