Alternating Single Arm Landmine Shoulder Press

Instructions for proper form

Stand with feet shoulder-width apart and grasp the landmine barbell with one hand at shoulder height using a neutral grip. Engage your core and maintain a neutral spine. Bend slightly at the knees and push through your heels as you press the landmine overhead. Fully extend your arm while keeping your elbow slightly in front of your body, and then lower the barbell back to the starting position. Alternate arms, ensuring both sides get equal attention, and ensure not to arch your back during the press.

Common mistakes to avoid

Avoid using your lower back to lift the weight, as this can lead to injury. Do not allow your shoulder to shrug up towards your ear; instead, keep your shoulder down and engaged. Also, make sure your wrist stays straight throughout the movement to avoid strain.

Benefits

Specific benefits of the exercise

Improves shoulder stability and strength by targeting the anterior deltoids and engaging core muscles. This exercise also allows for greater range of motion compared to traditional shoulder presses due to the landmine’s unique angle.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect to see increased shoulder strength and hypertrophy within 4-8 weeks, as well as improved overall upper body function..

Who this exercise is best for

This exercise is best for intermediate to advanced lifters aiming to enhance their shoulder strength and stability, athletes looking to improve shoulder functionality in sports, and individuals aiming for balanced shoulder development.

Scientific studies supporting its effectiveness

Studies have shown that unilateral movements like the landmine press can enhance muscle activation and promote muscle imbalances to be addressed, leading to better overall functional strength in athletes (Source: The Journal of Strength and Conditioning Research).

Variations

Beginner modifications

For beginners, you can reduce the load or perform the exercise seated on a bench to improve stability. Alternatively, practice single-arm dumbbell presses before advancing to the landmine version.

Advanced progressions

Advanced variations could include adding a rotational element, such as pressing while rotating the torso, or incorporating a tempo change with slower negatives to increase muscle stress.

Integrations

Complementary exercises

Complementary exercises include dumbbell lateral raises, push-ups, and bent-over rows to build overall upper body strength and shoulder stability.

Super set recommendations

Consider supersets with exercises like landmine rows or face pulls, as they target opposing muscle groups and improve overall upper body strength.

Sample workout routines

A sample routine could include: 1) Alternating Single Arm Landmine Shoulder Press – 3 sets of 8-10 reps each arm; 2) Dumbbell Lateral Raise – 3 sets of 12-15 reps; 3) Push-Ups – 3 sets to failure.

Exercise combinations

Combine the Alternating Single Arm Landmine Shoulder Press with lower body exercises such as squats or lunges to ensure a balanced workout routine.

Best time to do this exercise in your workout

This exercise is best performed during the strength or power portion of your upper body workout, ideally after your warm-up and before isolating smaller muscle groups.