Alternating Single Arm Landmine Tall Kneeling Shoulder Press

Instructions for proper form

Begin in a tall kneeling position with your knees hip-width apart and your back straight. Place one end of the landmine bar in the corner of the wall or a landmine attachment. Hold the neutral grip on the other end with one hand, keeping your elbow close to your body. Engage your core to maintain stability. Press the bar overhead until your arm is fully extended, keeping your wrist in line with your elbow. Lower the bar back down to just above shoulder height and repeat. Switch arms after completing the desired number of repetitions.

Common mistakes to avoid

Avoid leaning back or arching your lower back during the press. Ensure that your core is engaged to support your spine. Do not allow the elbow to flare out too much during the pressing movement, as this can lead to shoulder discomfort. Lastly, do not rush the movement; maintain control throughout the exercise.

Benefits

Specific benefits of the exercise

The Alternating Single Arm Landmine Tall Kneeling Shoulder Press effectively targets the shoulders, particularly the anterior deltoids, while promoting core stability and coordination due to the single-arm movement. It allows for an excellent range of motion and can help enhance shoulder stability.

Expected results and timeframe

With regular training (2-3 times per week), you can expect improved shoulder strength and stability, as well as increased engagement of core muscles. Visible results can take around 4 to 8 weeks, depending on individual training intensity and frequency..

Who this exercise is best for

This exercise is best for individuals with an intermediate fitness level looking to build shoulder strength and stability. It’s ideal for athletes, fitness enthusiasts, and those in rehabilitation from shoulder injuries (with professional guidance).

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises like the single arm press can improve muscle activation and functional performance. Studies have shown that compound shoulder presses significantly enhance deltoid strength and core stability, which are critical for overall upper body strength development.

Variations

Beginner modifications

For beginners, consider using a lighter weight or performing the exercise seated to minimize strain on the lower back. Alternatively, practice the movement without weight to perfect your form before advancing.

Advanced progressions

Advanced variations can include adding weight, incorporating a pause at the top of the press for added intensity, or performing the exercise while balancing on a stability ball to increase core engagement.

Integrations

Complementary exercises

Complementary exercises include push-ups, tricep dips, and rows. These exercises will help build supporting muscle groups and enhance overall shoulder strength.

Super set recommendations

For supersets, pair the Alternating Single Arm Landmine Tall Kneeling Shoulder Press with an exercise targeting the opposite muscle group, such as bent-over rows or lat pulldowns, to create a balanced upper body workout.

Sample workout routines

A sample routine can include: 1) Warm-up: 5-10 minutes of dynamic stretches; 2) 3 sets of 10-12 reps of the Alternating Single Arm Landmine Tall Kneeling Shoulder Press; 3) Superset with 3 sets of 10-15 reps of push-ups; 4) End with shoulder stretches.

Exercise combinations

Combine this exercise with shoulder isolation movements like lateral raises or front raises to ensure a comprehensive shoulder workout.

Best time to do this exercise in your workout

Ideally, perform this exercise during the upper body strength segment of your workout after completing your warm-up and any primary compound lifts.