Single Arm Landmine Suitcase Contralateral Split Squat

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding one end of a landmine bar in a neutral grip with your opposite hand. 2. Position the weight at shoulder height, similar to a front rack position. 3. Step back with the leg opposite to the arm holding the bar and lower your body into a squat, ensuring your front knee stays in line with your toes. 4. Push through your front heel to return to the starting position, keeping your core engaged throughout the movement. 5. Repeat for the desired number of repetitions before switching sides.

Common mistakes to avoid

1. Allowing the front knee to cave inward. 2. Leaning too far forward and compromising your back position. 3. Not maintaining stability and balance during the movement. 4. Failing to keep the weight secure in the front rack position.

Benefits

Specific benefits of the exercise

1. Improves unilateral strength and stability. 2. Engages core muscles significantly during the movement. 3. Targets the quadriceps effectively while also working the glutes and hamstrings.

Expected results and timeframe

With consistent practice 2-3 times per week, you can expect increased lower body strength and improved muscle endurance within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice lifters looking to build foundational strength in the lower body, athletes training for sports that require unilateral movement, and anyone aiming to enhance core stability.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises, such as the Single Arm Landmine Suitcase Contralateral Split Squat, can improve muscle strength, balance, and reduce injury risk by correcting muscular imbalances (Source: Journal of Strength and Conditioning Research, 2020).

Variations

Beginner modifications

1. Perform a bodyweight split squat to master the movement pattern before adding weight. 2. Use a smaller weight or no weight to focus on balance and form.

Advanced progressions

1. Increase the weight or use a thicker bar for added difficulty. 2. Incorporate a pause at the bottom of the squat for increased time under tension.

Integrations

Complementary exercises

1. Bodyweight lunges. 2. Goblet squats. 3. Step-ups.

Super set recommendations

Consider pairing this exercise with traditional deadlifts or kettlebell swings for a full lower body workout.

Sample workout routines

1. Warm-up: 5-10 mins dynamic stretches. 2. Single Arm Landmine Suitcase Contralateral Split Squat: 3 sets of 10-12 reps each side. 3. Goblet Squat: 3 sets of 10-12 reps. 4. Cool down: Stretching exercise for the lower body.

Exercise combinations

Pair this exercise with upper body exercises like one-arm dumbbell rows to balance the workout.

Best time to do this exercise in your workout

Best performed towards the beginning of your workout when your energy levels are high, ideally after a proper warm-up and before heavier compound lifts.