Single Arm Landmine Half Kneeling Ipsilateral Shoulder Press

Instructions for proper form

Begin in a half kneeling position with your left knee on the ground and right foot flat on the floor. Hold the landmine bar with your right hand in a neutral grip, adjacent to your shoulder. Engage your core and maintain an upright torso. As you press the bar overhead, keep your elbow slightly in front of the body rather than flared out. Ensure your shoulder is away from your ear and fully extend your arm at the top without locking the elbow. Slowly bring the bar back down to the starting position, maintaining control throughout the movement.

Common mistakes to avoid

Avoid leaning back excessively or arching your lower back. Do not allow your shoulder to rise towards your ear during the press, and ensure that you don’t let your elbow flare out away from your body.

Benefits

Specific benefits of the exercise

Targets the anterior deltoids and enhances shoulder stability, strength, and mobility. The half kneeling position also engages the core and improves balance.

Expected results and timeframe

With consistent training 2-3 times per week, expect increased shoulder strength, improved stability, and enhanced functional movement patterns within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate lifters looking to develop shoulder strength and stability, as well as athletes who require solid overhead pressing capabilities.

Scientific studies supporting its effectiveness

Studies have shown that unilateral training, such as the single arm landmine press, can improve muscle activation and performance due to increased focus on coordination and stabilization of the body.

Variations

Beginner modifications

For beginners, you can perform the exercise with a lighter load or use a seated position to decrease the demand on balance. Alternatively, you can practice the movement pattern without weight to master the form.

Advanced progressions

Advanced variations may include adding a rotational component at the top of the press or increasing the load significantly, or performing the exercise on an unstable surface like a Bosu ball to enhance core engagement.

Integrations

Complementary exercises

Complementary exercises could include push-ups, dumbbell shoulder presses, and plank variations to enhance overall shoulder stability and core strength.

Super set recommendations

Consider supersetting this exercise with lateral raises or tricep extensions to maximize shoulder and arm fatigue during your workout.

Sample workout routines

Sample routine could include: 3 sets of 8-10 repetitions of Single Arm Landmine Half Kneeling Ipsilateral Shoulder Press followed by 3 sets of 10-12 repetitions of Dumbbell Bent-over Rows.

Exercise combinations

Combine this exercise with movements like the Single Arm Dumbbell Row or Pull-Ups to create a balanced upper body workout.

Best time to do this exercise in your workout

This exercise should be performed during the strength training portion of your workout after a proper warm-up but before any isolation movements to maximize strength gains.