Single Arm Landmine Split Snatch

Instructions for proper form

1. Stand in a staggered stance, one foot slightly in front of the other. 2. Grip the landmine bar with a neutral grip and position it at your hip on the side of your leading leg. 3. Lower your hips by bending your knees slightly, and as you push through your front foot, toss the bar into a vertical position while simultaneously driving it overhead. 4. Your arm should remain straight but not locked; keep your elbow slightly bent at the top. 5. Keep your core engaged throughout the motion for stability. 6. Return the bar to the starting position at hip level before repeating.

Common mistakes to avoid

1. Allowing the back to round; maintain a neutral spine. 2. Overextending at the elbow when pushing the bar overhead. 3. Not engaging the core which can lead to instability. 4. Using too heavy a weight, which can compromise form.

Benefits

Specific benefits of the exercise

1. Builds shoulder strength and stability, especially in the anterior deltoids. 2. Improves explosive power and athleticism. 3. Enhances core stability due to the required engagement throughout the lift.

Expected results and timeframe

With consistent training, participants can expect increased shoulder strength and endurance within 4-6 weeks, along with improved overall athletic ability and core stability..

Who this exercise is best for

This exercise is best suited for advanced trainees looking to enhance shoulder strength, powerlifters, athletes involved in sports requiring explosive upper body movements, and individuals focusing on functional fitness.

Scientific studies supporting its effectiveness

Research has shown that compound movements like the split snatch promote greater muscle recruitment and coordination. Studies highlight that exercises involving explosive lifts can enhance athletic performance metrics (e.g., speed and power output).

Variations

Beginner modifications

1. Start with a double-arm landmine snatch to build foundational strength. 2. Perform a strict press or push press with a lighter load to focus on range of motion and stability.

Advanced progressions

1. Incorporate a one-arm dumbbell snatch for added complexity and unilateral strength. 2. Integrate a rotation of the torso during the movement to enhance core engagement.

Integrations

Complementary exercises

1. Shoulder presses to further develop shoulder strength. 2. Deadlifts or squats to build overall leg and core strength, which supports the snatch.

Super set recommendations

Pair with dumbbell shoulder presses or kettlebell swings to target both shoulder and posterior chain while maximizing workout efficiency.

Sample workout routines

Sample Routine: 1. Warm-up with dynamic stretching. 2. 4 sets of 8-10 Single Arm Landmine Split Snatch. 3. 4 sets of 10-12 Shoulder Press. 4. 3 sets of 15 Kettlebell Swings. 5. Cool down and stretch.

Exercise combinations

Combine with squat variations or plyometric exercises to create a full-body demanding workout targeting the shoulders and lower body.

Best time to do this exercise in your workout

The Single Arm Landmine Split Snatch should be performed towards the beginning of your workout when energy levels are highest, preferably after a thorough warm-up but prior to more exhaustive compound lifts.