Single Arm Landmine Split Clean

Instructions for proper form

Start by placing one end of the landmine attachment on the ground and secure it. Stand in a staggered stance with one foot in front of the other. Grip the loaded end of the landmine with a neutral grip using one hand, ensuring your back is straight and core is engaged. Lower your body into a squat while keeping your hips back and your chest up. As you rise, explode upwards and pull the weight towards your shoulder in a clean motion, rotating your wrist to finish with your elbow high and hand near your shoulder. Complete the movement in a controlled manner, maintaining stability and balance throughout the exercise.

Common mistakes to avoid

Avoid rounding your back during the squat, as this can lead to injury. Ensure your knees do not go past your toes to prevent strain. Failing to engage your core can affect your balance and form, so keep it tight throughout the motion. Also, avoid using an excessively heavy load that compromises your form.

Benefits

Specific benefits of the exercise

The Single Arm Landmine Split Clean targets the quadriceps effectively while also engaging the core, shoulders, and back muscles. It develops power, coordination, and stability, making it a great functional movement.

Expected results and timeframe

With consistent practice (2-3 times a week), expect to see improvements in strength and muscle definition in your quadriceps within 4-6 weeks. Enhanced athletic performance and improved functional strength may also be noticeable in daily activities..

Who this exercise is best for

This exercise is best for advanced individuals looking to increase their power and explosiveness, athletes who require functional strength for their sports, and those interested in enhancing their overall body mechanics and coordination.

Scientific studies supporting its effectiveness

Research indicates that compound movements like cleans significantly enhance muscle recruitment and functional strength due to their multi-joint characteristics. Studies have shown that landmine training can improve strength and power outputs in athletes.

Variations

Beginner modifications

For beginners, start with a lighter weight or perform the exercise with two hands to gain confidence in the movement pattern. Focus on mastering the squat and clean motion without weight before progressing.

Advanced progressions

Advanced progressions can include adding rotational movements after the clean or incorporating a jump at the peak of the clean for added explosiveness. Performing the movement with a heavier load or integrating stability challenges (such as using a balance pad) can also increase difficulty.

Integrations

Complementary exercises

Complement this exercise with squats, deadlifts, and overhead presses to build overall lower body and upper body strength. Incorporate core exercises like planks or anti-rotation holds to strengthen your midsection.

Super set recommendations

Consider supersetting with Bulgarian split squats or weighted lunges to further challenge the quadriceps and enhance leg strength.

Sample workout routines

Incorporate this exercise into a full-body workout: 1) Single Arm Landmine Split Clean, 2) Dumbbell Bench Press, 3) Barbell Deadlift, 4) Pull-Ups, 5) Plank Holds.

Exercise combinations

Combine with kettlebell swings for a full-body workout focusing on power and endurance, or with box jumps for explosive training.

Best time to do this exercise in your workout

This exercise is best performed early in your workout when your energy levels are high, either as part of a strength phase or as a power training segment.