The barbell lumberjack press is a single-arm pressing exercise performed with one end of a barbell loaded into a landmine attachment, pressed diagonally from shoulder height to full overhead extension. Its name comes from the chopping-motion arc, which resembles a lumberjack swinging an axe. Because only one arm presses at a time, the exercise demands strong anti-rotation core engagement to keep the torso from twisting toward the working side. The landmine's fixed pivot point also produces a more shoulder-friendly pressing path than a straight vertical press.
Muscles Targeted
- Primary: Anterior and lateral deltoids, triceps
- Secondary: Upper (clavicular) chest, obliques, serratus anterior
- Tertiary: Core stabilizers, glutes and legs (from bracing the stance)
Starting Position
Load one end of a barbell into a landmine attachment or wedge it securely into a wall corner. Stand facing the anchor point in a staggered or shoulder-width stance, and grip the loaded sleeve with one hand at shoulder height near the collarbone, elbow tucked under the bar. Keep the opposite hand free at your side or lightly braced on your hip.
Execution Steps
- Brace your core and grip the barbell sleeve at shoulder height with your elbow positioned under the bar
- Press the bar diagonally upward and away, following the natural arc created by the landmine's pivot point
- Extend your arm fully overhead, finishing with the bar slightly across your body without shrugging the shoulder
- Reverse the path under control, lowering the bar back to the shoulder along the same diagonal line
- Complete all reps on one side before switching arms, keeping your hips and torso square throughout
- Reset your stance and grip before beginning the set on the opposite side
Form Cues
- Keep your torso square: resist rotating or leaning into the press; let the arm do the work, not the spine
- Follow the diagonal arc: press along the bar's natural pivoting path rather than forcing it straight up
- Brace before every rep: tighten your core to prevent excessive side-bending
- Extend fully without shrugging: lock the elbow out at the top while keeping the shoulder blade depressed
- Control the descent: lower the bar as deliberately as you pressed it
Common Mistakes
- Rotating the torso to help press the weight: reduces shoulder and core demand and can strain the low back; keep hips and shoulders square to the anchor point
- Using too much weight: forces momentum and torso lean; select a load you can press through a strict, controlled arc
- Pressing straight overhead instead of along the diagonal: fights the landmine's natural path and loses the shoulder-friendly benefit; follow the arc created by the pivot
- Shrugging at lockout: shifts stress to the upper traps instead of the shoulder; keep the shoulder packed down through full extension
- Neglecting the free-side brace: an unstable stance reduces power transfer and control; anchor your feet and engage the non-working side
Variations
- Dumbbell lumberjack press: single-arm press along a similar diagonal path without needing a landmine setup
- Half-kneeling landmine press: a kneeling stance increases anti-rotation core demand
- Two-arm landmine press: both hands on the sleeve for a bilateral pressing variation
- Standing single-arm overhead press: a straight dumbbell or kettlebell path for a more vertical pressing pattern
Tips for Progression
- Add small weight increments once all reps are completed with a strict diagonal path on both sides
- Progress stance difficulty: move from standing to half-kneeling before adding load
- Increase reps per side up to 10-12 before adding weight
- Slow the eccentric lowering phase to increase time under tension
Training Notes
Program the barbell lumberjack press as an accessory shoulder and core movement 1-2 times per week, typically after primary pressing compounds like the bench press or overhead press. Use 3 sets of 6-10 reps per side with 60-90 seconds of rest between sides, always completing both sides in a session to avoid imbalance.