Single Arm Landmine Row to Rotational Shoulder Press

Instructions for proper form

Stand with your feet shoulder-width apart and one end of the barbell in a landmine attachment. Hold the free end with one hand using a pronated grip. Start by rowing the barbell towards your hip, keeping your elbow close to your body. As you lower the barbell, rotate your torso and press the barbell overhead. Keep your core tight and maintain a neutral spine throughout. Ensure your knees are slightly bent and your shoulder blades are retracted while pressing upwards.

Common mistakes to avoid

Avoid hunching your shoulders, which can lead to strain. Don’t use excessive weight that forces you to compromise your form. Ensure that your feet remain flat on the ground and avoid leaning too far forward or backward during the row and press.

Benefits

Specific benefits of the exercise

This exercise effectively targets the anterior deltoids while engaging the core, promoting shoulder stability and strength. The rotational aspect also improves functional movement patterns used in various sports and activities.

Expected results and timeframe

With consistent workouts, you may start to see increased shoulder strength and improved muscle definition in about 4 to 6 weeks. Enhanced core stability and overall functional strength can also be expected within this timeframe..

Who this exercise is best for

This exercise is ideal for intermediate athletes looking to develop shoulder strength while also improving core stability and functional movement. It is beneficial for bodybuilders and sports enthusiasts aiming to enhance their performance.

Scientific studies supporting its effectiveness

Research indicates that compound movements, such as the Single Arm Landmine Row to Rotational Shoulder Press, effectively engage multiple muscle groups, improve overall strength, and facilitate better functional fitness outcomes (M. C. Smith et al., 2020).

Variations

Beginner modifications

Beginners can perform the exercise with a lighter weight or without rotation initially, focusing on the row and then transitioning to the press. They can also perform the row and press separately to master form.

Advanced progressions

Advanced variations may include using a heavier weight, adding a staggered stance for added balance challenge, or incorporating a pause at the peak of the press for increased tension.

Integrations

Complementary exercises

Complementary exercises include the Bent-Over Dumbbell Row, Standing Shoulder Press, and Plank Rows. These exercises can help reinforce the muscles used in the landmine row and press.

Super set recommendations

Consider supersetting with a strict press or lateral raises to enhance shoulder engagement and hypertrophy following this compound movement.

Sample workout routines

A sample workout routine could include: Warm-up with light cardio and dynamic stretches, Single Arm Landmine Row to Rotational Shoulder Press (3 sets of 10-12 reps), Bent-Over Dumbbell Rows (3 sets of 10-12 reps), and Plank Rotations (3 sets of 30 seconds).

Exercise combinations

Exercise combinations could include pairing the landmine row with push-ups or kettlebell swings for a more complete upper body and core workout.

Best time to do this exercise in your workout

This exercise should be performed early in your workout session after the warm-up but before isolation exercises, as it’s a compound movement that requires significant energy and focus.