Single Arm Landmine Shrug

Instructions for proper form

Start by standing upright with your feet shoulder-width apart. Position the landmine barbell in the corner of the room or in a landmine attachment. Grip the end of the bar with one hand in a neutral grip (thumb wrapped around). Keep your arm straight and pull the bar upward by elevating your shoulder towards your ear, making sure to engage your trapezius muscles. Your body should remain upright and core tight. Slowly lower the bar back to the starting position. Repeat for the desired number of repetitions, maintaining a controlled movement throughout.

Common mistakes to avoid

Avoid using momentum to lift the weight, which can lead to injury. Do not hunch your shoulders or lean forward; maintain a straight posture. Ensure that you are not rotating your torso during the movement, as this should primarily be an elevation of the shoulder.

Benefits

Specific benefits of the exercise

The Single Arm Landmine Shrug specifically targets the upper trapezius, improving shoulder stability and strength while also enhancing the overall aesthetics of the shoulder area.

Expected results and timeframe

With consistent practice and proper form, you can expect improved shoulder strength and definition in approximately 4-6 weeks. Enhanced posture may also be noticeable as the upper trapezius becomes stronger..

Who this exercise is best for

This exercise is best for novice lifters looking to develop their shoulder strength, athletes needing improved upper body strength for sports like baseball or swimming, and individuals focusing on bodybuilding aesthetics.

Scientific studies supporting its effectiveness

Studies on shoulder exercises indicate that targeting the upper trapezius is key for overall upper body development. Exercises like the shrug have been shown to effectively engage shoulder muscles and contribute to hypertrophy in strength training routines.

Variations

Beginner modifications

For beginners, reduce the weight significantly or start without any added weight until confidence and proper form are established. You can also perform the shrug seated on a bench to maintain stability.

Advanced progressions

Advanced practitioners can increase weight or perform the movement with a pause at the top position to increase time under tension. Another progression is to perform the exercise on an unstable surface (like a Bosu ball) to engage core stability.

Integrations

Complementary exercises

Complement this exercise with face pulls, lateral raises, or upright rows to further develop shoulder and upper back strength.

Super set recommendations

Consider supersets with exercises like push-ups or bench presses to fatigue the muscle groups effectively, enhancing overall upper body workout intensity.

Sample workout routines

An example routine could include: 1) Single Arm Landmine Shrugs, 2) Upright Rows, 3) Lateral Raises, 4) Push-Ups, repeated for 3-4 sets at 8-12 reps.

Exercise combinations

Combining this exercise with compound movements like deadlifts or overhead presses can create a comprehensive upper body routine focusing on strength and muscular endurance.

Best time to do this exercise in your workout

Incorporate the Single Arm Landmine Shrug near the end of your upper body workout routine, ideally after compound lifts, to isolate and fatigue the trapezius while maintaining overall shoulder function.