Single Arm Landmine Split Jerk

Instructions for proper form

Start by positioning the landmine at the end of the barbell. Stand in a staggered stance with your non-dominant foot forward. Grip the barbell with a neutral grip, with your hand at shoulder height. Bend your knees slightly and keep your core engaged. As you thrust upwards, push off your back foot while extending your arm overhead, ensuring you keep your wrist straight and arm alongside your ear. Finish the movement with your body in a straight line and return to the starting position, making sure to engage your core throughout the movement.

Common mistakes to avoid

Avoid leaning back excessively during the thrust which can put strain on your lower back. Don’t let your elbow flare out during the upward movement; keep it close to your body. Ensure that your front knee does not extend past your toes during the squat portion, and avoid using too much weight before mastering the technique.

Benefits

Specific benefits of the exercise

The Single Arm Landmine Split Jerk helps develop explosive strength in the shoulders and improves coordination and stability across the entire body, particularly engaging the core.

Expected results and timeframe

With consistent practice, you can expect increased shoulder strength, better overhead stability, and improved athletic performance within 4-6 weeks..

Who this exercise is best for

This exercise is best for advanced lifters, athletes looking to improve overhead power, and individuals wanting to enhance their functional strength for sports.

Scientific studies supporting its effectiveness

Studies show that compound exercises like the Split Jerk engage more muscle fibers, which can lead to better strength gains and improved power output compared to isolation exercises.

Variations

Beginner modifications

Beginner modifications can include practicing the movement without any weights and focusing on form, or performing the Split Jerk with both arms for improved balance until confident with the single-arm variation.

Advanced progressions

Advanced progressions could include adding more weight, increasing the range of motion, or performing the exercise with a pause at the bottom of the jerk.

Integrations

Complementary exercises

Complementary exercises include shoulder presses, kettlebell swings, and thrusters to further develop shoulder strength and stability.

Super set recommendations

Consider supersetting with single-arm rows or front raises to target the shoulders and back muscles effectively.

Sample workout routines

An example routine could be 3 sets of 8-10 reps of the Single Arm Landmine Split Jerk, followed by 3 sets of 10-12 reps of shoulder presses and 3 sets of 15-20 reps of kettlebell swings.

Exercise combinations

Combining the Single Arm Landmine Split Jerk with lunges or box jumps can enhance overall explosive power and leg strength while maintaining upper body engagement.

Best time to do this exercise in your workout

This exercise is best performed early in your upper body workout when your muscles are fresh and you can maintain proper form with heavier weights.