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Single-Arm Landmine Pull And Press 101 Video Tutorial

Gym Main Variation Core Exercise

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Single-Arm Landmine Pull And Press
Single-Arm Landmine Pull And Press

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

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. Breathing Technique:

    • Inhale during the pulling motion and exhale during the pressing phase. Consistent and controlled breathing enhances overall performance and energy management.

  9. Focus on Form:

    • Pay close attention to your form throughout the exercise. Keep the movement smooth, and avoid using excessive body momentum.

  10. 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

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. Mindful Form:

    • Pay attention to your form throughout the exercise. Keep your movements controlled, and avoid using excessive body momentum to lift the weight.

  11. 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.

  12. 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