Single Arm Landmine Thruster

Instructions for proper form

Start by standing with your feet shoulder-width apart. Secure one end of the barbell in the landmine attachment on the ground and grasp the other end with one hand. Your hand should be in a neutral grip. Begin in a squat position with your knees bent and your hips pushed back. As you squat down, keep your core engaged and your chest up. As you push through your heels to stand, simultaneously press the barbell overhead using your arm until it is fully extended. Make sure to keep your elbow aligned with your hand and maintain a neutral spine throughout the movement. Lower the barbell back down into the starting position and repeat.

Common mistakes to avoid

Avoid rounding your back when squatting or pressing. Ensure your knees do not extend past your toes during the squat. Don’t use too much weight, which can lead to compromised form. Also, refrain from haphazardly pressing the bar overhead; control your movements for better stability.

Benefits

Specific benefits of the exercise

The Single Arm Landmine Thruster enhances power, coordination, and stability while targeting the quadriceps and upper body muscles. It’s beneficial for improving functional strength and performance in various sports.

Expected results and timeframe

Engaging in this exercise consistently (2-3 times per week) can lead to improved strength, muscle tone, and endurance in the lower and upper body within 4-6 weeks, depending on individual fitness levels and nutrition..

Who this exercise is best for

This exercise is best for intermediate lifters looking to target their quadriceps while integrating core stability and upper body strength. It can be beneficial for athletes, bodybuilders, and individuals aiming for functional fitness enhancements.

Scientific studies supporting its effectiveness

Studies indicate that compound movements like the Landmine Thruster contribute to higher calorie expenditure and improved muscle coordination which are essential for overall fitness. Research shows that multi-joint exercises, including thrust variations, can enhance muscular hypertrophy and strength.

Variations

Beginner modifications

Beginners can perform the exercise with lighter weights and focus on mastering the squat and press movements separately. Alternatively, they can perform the thruster in a seated position to minimize the intensity.

Advanced progressions

Advanced progressions can include adding heavier weights, performing the exercise as a single-arm variation with a twist at the top for added core engagement, or integrating a jump at the end of the thruster for an explosive motion.

Integrations

Complementary exercises

Complementary exercises include squats, overhead presses, and planks, helping to enhance overall strength and stability.

Super set recommendations

Super set with exercises like the dumbbell snatch or kettlebell swings for explosive lower body movements, or follow with a core exercise such as hanging leg raises to maintain core engagement.

Sample workout routines

A sample routine could include 3 sets of 8-10 reps of the Single Arm Landmine Thruster, followed by lunges, and finish with a core exercise like Russian twists.

Exercise combinations

Combine the Single Arm Landmine Thruster with barbell squats and bent-over rows in a full body workout focusing on strength and endurance.

Best time to do this exercise in your workout

This exercise can be performed early in your strength training routine when your energy levels are high, ideally after a warm-up to maximize performance and prevent injury.