Single Arm Landmine Front Rack Contralateral Reverse Lunge to Shoulder Press

Instructions for proper form

1. Start by loading the landmine bar with an appropriate weight, ensuring it is secured in the landmine attachment. 2. Stand with feet hip-width apart, holding the end of the landmine bar with one hand, positioned at shoulder height (the front rack position). 3. Step back with the opposite leg into a reverse lunge, ensuring your knee does not extend past your toes. 4. Maintain an upright torso and engage your core throughout the movement. 5. As you return to standing from the lunge, press the landmine bar overhead with the same arm, fully extending at the elbow. 6. Lower the bar back to the starting position at shoulder height and repeat.

Common mistakes to avoid

1. Allowing the front knee to cave in during the lunge. 2. Leaning forward excessively instead of maintaining an upright posture during the press. 3. Not ensuring the bar path is straight overhead. 4. Attempting the exercise with a weight that is too heavy, risking form and stability.

Benefits

Specific benefits of the exercise

Develops shoulder stability and strength while improving balance and coordination due to the unilateral load. Also works the lower body effectively through lunges.

Expected results and timeframe

With consistent training, expect improved shoulder strength, enhanced lower body stability, and increased overall body coordination. Initial improvements can typically be seen within 4-6 weeks..

Who this exercise is best for

Ideal for intermediate lifters looking to improve functional strength, stability, and coordination, particularly for athletes and those training for sports requiring dynamic movement.

Scientific studies supporting its effectiveness

Studies have shown that unilateral training enhances neuromuscular adaptations leading to greater stability and strength in movements, therefore improving overall performance in compound exercises.

Variations

Beginner modifications

Use a lighter weight or perform the exercise without the overhead press initially. Focus on mastering the reverse lunge with the landmine in a front rack position before incorporating the press.

Advanced progressions

Add a pause at the bottom of the lunge or increase the range of motion by incorporating an additional pressing movement such as a shoulder tap between repetitions.

Integrations

Complementary exercises

Integrate with other shoulder exercises like dumbbell lateral raises, along with lower body stabilization exercises like single-leg deadlifts.

Super set recommendations

Pair with push-ups or tricep dips to enhance upper body strength or combine with a squat variation for an effective leg workout.

Sample workout routines

Warm-up: Dynamic stretches, 5-10 minutes; Main workout: 3 sets of 8-10 reps of Single Arm Landmine Front Rack Contralateral Reverse Lunge to Shoulder Press followed by 3 sets of 12-15 reps of dumbbell rows, and finish with 15 minutes of core work.

Exercise combinations

Combine with barbell squats for lower body strength or kettlebell swings for explosive power training.

Best time to do this exercise in your workout

Best performed in the strength section of your workout after the warm-up and activation phase but before any high-repetition accessory work.