The Z Press is one of my favorite overhead presses. Unfortunately the very rigid and upright alignment oftentimes makes the overhead lockout position and mobility requirements even more difficult than traditional overhead presses. For many individuals including those with shoulder issues and mobility restrictions, this can be quite frustrating and uncomfortable.
By performing the Z press using a landmine station as demonstrated by Pittsburg Pirates outfielder Austin Meadows, it helps resolve this issue. That’s because the landmine station produces a slight angular and horizontal movement allowing the lifter to press out slightly in front of them rather than directly overhead. While it’s only a 10-20 deg difference in comparison to a true overhead press, this tends to provide just enough clearance for the glenohumeral joint to function freely while still providing the benefits associate with an overhead press. In other words it’s much easier to move into a more natural overhead position with optimal scapulohumeral rhythm rather than feeling crowded as can oftentimes happen with perfectly vertical pressing movements particular Z presses.
It also tends to be much easier on the low back as the horizontal component reduces vertical compressive forces on the spine. The core must also work overtime to resist rotary instability from the landmine station. Additionally, for individuals with lower body mobility restrictions and tight hamstrings that keeps them from moving into a traditional Z press position, the landmine Z press tends to feel more natural. That’s because the angular pressing position allows the lifter to lean into the landmine station for support.
If you’re looking for a program that teaches you how to implement unique overhead presses into your routine check out my Complete Templates at www.advancedhu...
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