Single-Arm Landmine Pull And Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Single-Arm Landmine Pull And Press" is a dynamic and compound exercise that targets the abs as its primary muscle group, with a secondary focus on the upper back. Utilizing a barbell, this exercise begins with a pulling motion where the individual lifts the barbell from the ground towards the chest using a single arm. This initial pull engages the muscles of the upper back, including the latissimus dorsi, rhomboids, and rear deltoids. Following the pull, the movement transitions into a pressing motion, where the individual presses the weight overhead, placing emphasis on the abdominal muscles. This exercise not only strengthens the core but also provides a comprehensive upper body workout, promoting functional strength and stability.
How to Perform
Initial Setup:
Begin by setting up a barbell in a landmine attachment or securely anchor it in a corner to ensure stability. Load an appropriate weight on one end of the barbell.
Stand with your feet shoulder-width apart, facing the landmine attachment or the anchored end of the barbell.
Grip and Stance:
Take a firm grip on the barbell with one hand, positioning your palm facing inward. Your grip should be slightly wider than shoulder-width.
Adopt a stable stance, ensuring your knees are slightly bent, and your core is engaged for stability.
Pulling Motion:
Initiate the exercise by performing a single-arm pull. Keep your back straight, chest up, and pull the barbell from the ground towards your chest using the specified arm.
Engage your upper back muscles, including the latissimus dorsi and rear deltoids, during the pulling phase.
Transition to Press:
Once you've completed the pulling motion, smoothly transition into the pressing phase. Rotate your torso and shoulder as you press the barbell overhead with the same arm.
Extend your arm fully at the top, ensuring your wrist is in a neutral position and the barbell is directly above your shoulder.
Core Activation:
Throughout the entire movement, maintain strong core engagement. This not only stabilizes your spine but also maximizes the activation of the abdominal muscles.
Controlled Descent:
Lower the barbell back down to the starting position in a controlled manner, reversing the motion of the press.
Resist the urge to let the weight drop; instead, maintain control to work both the concentric and eccentric phases of the exercise.
Repetition and Switching Sides:
Complete the desired number of repetitions on one side before switching to the other arm.
Maintain fluidity in the movement, ensuring a seamless transition between the pull and press phases.
Breathing Technique:
Inhale during the pulling motion and exhale during the pressing phase. Consistent and controlled breathing enhances overall performance and energy management.
Focus on Form:
Pay close attention to your form throughout the exercise. Keep the movement smooth, and avoid using excessive body momentum.
Safety Considerations:
Be mindful of the barbell's trajectory, ensuring it follows a controlled and vertical path during both the pull and press phases.
If you're new to the exercise, start with a lighter weight to master the movement pattern before progressing to heavier loads.
Tips
Stable Setup:
Ensure the barbell is securely anchored in the landmine attachment or corner, and the weight is loaded appropriately. The equipment should be stable to provide a safe foundation for the exercise.
Correct Grip and Stance:
Grab the barbell with one hand using a grip slightly wider than shoulder-width, with the palm facing inward.
Adopt a stable stance, feet shoulder-width apart, and knees slightly bent. Engage your core for stability throughout the exercise.
Smooth Pulling Motion:
Initiate the movement by pulling the barbell from the ground toward your chest using a single-arm motion. Keep your back straight, chest up, and focus on engaging the upper back muscles during this pulling phase.
Seamless Transition to Press:
Transition smoothly from the pulling motion to the pressing phase. Rotate your torso and shoulder as you press the barbell overhead with the same arm.
Fully extend your arm at the top of the press, ensuring the barbell is directly above your shoulder.
Core Engagement:
Maintain a strong and engaged core throughout the exercise. This not only stabilizes your spine but also maximizes the activation of the abdominal muscles, the primary target of the exercise.
Controlled Descent:
Lower the barbell back down in a controlled manner, reversing the motion of the press. Avoid letting the weight drop quickly to ensure proper muscle engagement during the eccentric phase.
Repetition and Alternation:
Complete the desired number of repetitions on one side before switching to the other arm.
Maintain a steady pace and focus on form during both the pulling and pressing phases.
Breathing Coordination:
Inhale during the pulling motion and exhale during the pressing phase. Consistent and controlled breathing enhances overall performance and helps maintain energy throughout the exercise.
Smooth Movement Flow:
Strive for fluidity in the movement, ensuring a seamless transition between the pull and press phases. Avoid jerky or abrupt motions to maximize muscle engagement.
Mindful Form:
Pay attention to your form throughout the exercise. Keep your movements controlled, and avoid using excessive body momentum to lift the weight.
Progress Gradually:
If you're new to the exercise, start with a manageable weight to master the movement pattern. Gradually increase the load as you become more comfortable with the form and technique.
Safety Precautions:
Be aware of your surroundings and maintain proper clearance around the barbell's path to ensure a safe workout environment.
How Not to Perform
Avoid Overloading Weight:
Mistake: Using excessively heavy weights, compromising form and risking injury.
Tip: Choose a weight that allows you to maintain proper form throughout the entire movement. Gradually increase the load as your strength and proficiency improve.
Incomplete Range of Motion:
Mistake: Not completing the full range of motion during the pull and press phases.
Tip: Ensure the barbell is pulled to chest height during the pulling phase, and fully extend your arm overhead during the pressing phase. Incomplete ranges limit the effectiveness of the exercise.
Neglecting Core Engagement:
Mistake: Allowing the core to disengage during the exercise.
Tip: Maintain constant core engagement. Neglecting the core compromises stability, reducing the effectiveness of the movement and increasing the risk of injury.
Poor Grip Position:
Mistake: Using an improper grip, such as gripping too wide or allowing the wrist to collapse.
Tip: Maintain a grip slightly wider than shoulder-width, and ensure your wrist remains neutral. This promotes optimal muscle engagement and minimizes strain on the joints.
Jerky Movements:
Mistake: Performing jerky or uncontrolled movements during the pull and press.
Tip: Execute the exercise with controlled and fluid motions. Jerky movements waste energy and may lead to ineffective muscle engagement.
Excessive Body Rotation:
Mistake: Allowing excessive rotation of the torso during the press phase.
Tip: Minimize torso rotation to focus on the targeted muscles. Excessive twisting can shift the emphasis away from the abs and upper back.
Lack of Concentration:
Mistake: Performing the exercise without mindful concentration on form and technique.
Tip: Stay focused on each repetition, ensuring proper execution. Lack of concentration can lead to mistakes and decrease the effectiveness of the workout.
Not Alternating Sides:
Mistake: Neglecting to alternate between left and right sides.
Tip: Maintain balance by alternating arms in each repetition. Neglecting to switch sides can create muscle imbalances and impact overall strength development.
Speeding Through Repetitions:
Mistake: Rushing through the exercise with rapid repetitions.
Tip: Perform each repetition with a controlled pace. Rapid movements may compromise form, reducing the effectiveness of the exercise and increasing the risk of injury.
Ignoring Fatigue Signs:
Mistake: Ignoring signs of excessive fatigue, leading to compromised form.
Tip: Be aware of muscle fatigue and consider reducing the weight or taking breaks as needed. Prioritize maintaining proper form over pushing through exhaustion.
Using Momentum:
Mistake: Relying on momentum to lift the barbell.
Tip: Avoid using excessive body momentum; instead, focus on the strength of the targeted muscles to lift and press the weight.
Skipping Warm