Landmine Kneeling One Arm Shoulder Press (VERSION 2)

The Landmine Kneeling One Arm Shoulder Press (VERSION 2) is a dynamic and challenging exercise that targets your shoulder muscles and helps to improve upper body strength and stability. This exercise variation involves using a landmine attachment, which is a versatile piece of equipment that can be fixed onto a barbell to allow for a wider range of movement. By performing this exercise in a kneeling position, you engage your core muscles to maintain stability and balance throughout the movement. This helps to strengthen your core while also isolating and working your deltoids, trapezius, and triceps. The Landmine Kneeling One Arm Shoulder Press (VERSION 2) is a unilateral exercise, meaning you work one arm at a time, which helps to address any muscular imbalances that may exist. By focusing on each arm independently, you can ensure that each shoulder is developing and strengthening evenly. To perform this exercise, you will need a landmine attachment, a barbell, and weight plates. It's important to start with a weight that challenges you but allows you to maintain proper form. As you become more comfortable and stronger with the movement, you can gradually increase the weight. Remember to always warm up before starting any exercise routine, and if you experience any pain or discomfort during the exercise, stop immediately and seek professional guidance. Incorporate the Landmine Kneeling One Arm Shoulder Press into your upper body workouts to enhance your shoulder strength and improve your overall upper body stability.

Instructions

• Start by positioning a landmine attachment securely in a landmine base or wedge it into a corner.
• Adjust the height of the landmine to shoulder level.
• Kneel down, facing away from the landmine, with your knees hip-width apart and your feet flexed.
• Grasp the end of the landmine attachment with one hand, palm facing inwards.
• With your other hand, hold your opposite shoulder to help stabilize your upper body.
• Extend your arm straight up overhead, keeping your core engaged and maintaining a slight bend in your elbow.
• Pause at the top for a moment and then slowly lower the weight back down to the starting position.
• Repeat for the desired number of repetitions and then switch arms.
• Remember to maintain proper posture throughout the exercise, keeping your back straight and your shoulders relaxed.

Tips & Tricks

• Maintain proper form by keeping your core engaged and back straight throughout the movement.
• Focus on the mind-muscle connection and really feel the contraction in your shoulder muscles.
• Start with a lighter weight to master the movement and gradually increase the resistance over time.
• Control the lowering phase of the exercise to maximize the time under tension and enhance muscle growth.
• Incorporate other shoulder exercises into your routine to target different areas of the shoulder muscles.
• Pay attention to your breathing and exhale as you press the weight overhead.
• Ensure that your elbow is aligned with your shoulder throughout the movement for optimal shoulder engagement.
• Allow for proper recovery and rest days between workouts to prevent overtraining and promote muscle growth.
• Stay hydrated before, during, and after your workout to support optimal performance and muscle function.
• Consult with a fitness professional to assess your form and technique to avoid injury and maximize results.