Single Arm Landmine Half Kneeling Contralateral Shoulder Press

Instructions for proper form

1. Start in a half-kneeling position with your left knee on the ground and your right foot flat on the floor. 2. Hold one end of the landmine with your right hand in a neutral grip. 3. Your elbow should be in close to your body, and your hand should be around chest height. 4. Engage your core, maintain a straight back, and press the landmine overhead. 5. Extend your arm fully, locking out your elbow at the top. 6. Slowly lower the landmine back to the starting position. 7. Repeat for the prescribed number of reps before switching sides or as needed.

Common mistakes to avoid

1. Arching the back excessively; keep a neutral spine. 2. Letting the elbow drift away from the body; keep it tucked in. 3. Failing to engage the core, which can lead to instability. 4. Using too heavy of a weight, leading to compromised form.

Benefits

Specific benefits of the exercise

Targets the anterior deltoids, promoting shoulder strength and stability while also engaging the core due to the half-kneeling posture.

Expected results and timeframe

With regular training (2-3 times a week), expect noticeable improvements in shoulder strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters and athletes looking to improve shoulder strength and stability, as well as those wanting to enhance unilateral strength.

Scientific studies supporting its effectiveness

Studies indicate that unilateral training like the single-arm landmine shoulder press can improve muscle activation and balance, facilitating better overall stability during compound lifts.

Variations

Beginner modifications

You can perform the exercise seated on a bench for added stability, or start with lighter weights to adapt to the movement pattern.

Advanced progressions

Consider performing the exercise with a heavier load, adding a rotation at the top, or incorporating a knee lift of the trailing leg for added instability.

Integrations

Complementary exercises

Incorporate exercises like lateral raises and shoulder external rotations for balanced shoulder development.

Super set recommendations

Pair with a core exercise like planks or ab rollouts to further engage stabilizing muscles.

Sample workout routines

1. Warm-up: Dynamic shoulder mobility. 2. Single Arm Landmine Half Kneeling Contralateral Shoulder Press: 3 sets of 8-10 reps per side. 3. Lateral Raises: 3 sets of 12-15 reps. 4. Planks: 3 sets of 30-60 seconds.

Exercise combinations

Combine with other shoulder pressing movements such as dumbbell shoulder press or barbell overhead press for a comprehensive shoulder workout.

Best time to do this exercise in your workout

Best performed in the strength training section of your workout after dynamic warm-up but prior to any muscular endurance or volume-based work.