Single Arm Landmine Turkish Sit Up

Instructions for proper form

1. Begin by lying on your back with your legs extended and heels touching the ground. 2. Position a landmine barbell at your side, gripping it with one hand in a neutral grip. 3. Engage your core and press the barbell overhead and outwards. 4. Raise your torso by bending at your waist, using your core muscles to lift while keeping your feet flat on the ground. 5. As you sit up, focus on driving your elbows towards your knees. 6. Slowly lower your torso back to the starting position while maintaining control. 7. Ensure your head, shoulders, and back stay in alignment throughout the movement.

Common mistakes to avoid

Avoid rounding your back or using momentum to raise your body. Do not let your feet lift off the ground as this can decrease stability. Also, ensure your grip on the landmine is secure to prevent slips.

Benefits

Specific benefits of the exercise

This exercise effectively targets the rectus abdominis while also engaging the obliques and stabilizing muscles in the core, enhancing overall midsection strength and stability.

Expected results and timeframe

Practicing this exercise 2-3 times a week can lead to improved core stability and increased abdominal strength within 4-6 weeks, assuming proper nutrition and recovery..

Who this exercise is best for

This exercise is best for intermediate individuals looking to challenge their core stability and strength, particularly athletes and fitness enthusiasts aiming for improved functional fitness.

Scientific studies supporting its effectiveness

Research indicates that compound movements involving the core, such as the Turkish Sit Up, lead to enhanced muscle activation and improved functionality in daily movements (Source: Journal of Strength and Conditioning Research, 2019).

Variations

Beginner modifications

To modify for beginners, reduce the range of motion by performing a half sit-up without overhead load, or try the exercise without the landmine to focus on form prior to adding weight.

Advanced progressions

For advanced progressions, increase the load on the landmine, add a twist at the top of the sit-up for increased oblique engagement, or incorporate a stability ball for additional core challenge.

Integrations

Complementary exercises

Complement this exercise with planks, Russian twists, and leg raises for a comprehensive core workout targeting different muscle groups.

Super set recommendations

Super set the Single Arm Landmine Turkish Sit Up with single-arm dumbbell rows or kettlebell swings to engage both core and upper body strength effectively.

Sample workout routines

An effective routine could include a warm-up, followed by 3 sets of 10-15 reps of Single Arm Landmine Turkish Sit Ups, then transitioning to planks or side bends for 30 seconds each.

Exercise combinations

Combine with weighted sit-ups and medicine ball slams for a high-intensity core circuit or pair with lower body exercises like squats or deadlifts for full-body engagement.

Best time to do this exercise in your workout

It’s best to incorporate this exercise towards the middle of your workout routine after you’ve warmed up and completed major compound lifts, as it requires focus and core stability.