Grappler Press

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Exercise Cues:

  1. Position a bar into a landmine/grappler press, or securely anchor it in a corner. Load the bar to an appropriate weight.
  2. Raise the bar from the floor with both hands, taking it to your shoulder with one, position your feet with a wide stance for stability. This will be your starting position.
  3. To perform the movement, extend at the elbow, pressing the weight up. This can be done explosively or controlled depending on what has been prescribed in your program, then return to the start position. Keep your torso and legs still with a slight bend at the knees.
  4. Repeat for the prescribed amount of sets and repetitions.


  1. Make sure the equipment being used is secure.
  2. Make sure you maintain control of the bar throughout the movement as it can be tricky to do so – lifting heavy on this exercise can lead you to lose control and risk injury.
  3. For an alternative set up, place a jumper into a wall corner and put one end of the bar on it. This will provide it with enough friction and stability so the bar wont slip out.
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