Landmine Lateral Raise

The Landmine Lateral Raise is a fantastic exercise that targets the shoulders, specifically the lateral deltoids. It is a variation of the traditional lateral raise that adds an extra challenge and engages more muscles. To perform the Landmine Lateral Raise, you will need a landmine attachment or a barbell. Begin by standing with your feet shoulder-width apart, holding the landmine or barbell with one hand. Position it in front of you, resting against your shoulder, while keeping your elbow close to your body. This will be your starting position. From here, slowly raise the landmine or barbell to the side until your arm is parallel to the floor, ensuring that your elbow remains slightly bent throughout the movement. Pause for a moment, squeezing your shoulder muscles, and then slowly lower the weight back to the starting position. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm. The Landmine Lateral Raise is a great exercise because it not only targets the shoulders but also engages the trapezius, upper back, and core muscles. This exercise can help improve shoulder stability, enhance overall upper body strength, and contribute to better posture. It also allows for a greater range of motion compared to traditional lateral raises, making it more effective in developing well-rounded shoulders. Incorporate the Landmine Lateral Raise into your shoulder or upper body workout routine to add variety and challenge to your training. Start with lighter weights and focus on proper form and control before gradually increasing the resistance. As always, listen to your body and adjust the weights accordingly to prevent any discomfort or injury.

Instructions

• Stand with your feet shoulder-width apart and keep your core engaged.
• Hold the landmine bar with an overhand grip, one hand at the end of the bar and the other hand near the center of the bar.
• Keep your arms straight and raise the landmine bar to the side, away from your body, until your arm is parallel to the floor.
• Pause for a moment at the top of the movement, squeezing your shoulder muscles.
• Slowly lower the landmine bar back to the starting position.
• Repeat for the desired number of repetitions.
• Switch the hand position and perform the exercise with the opposite side.

Tips & Tricks

• Start with lighter weights and gradually increase the resistance to challenge your muscles.
• Focus on maintaining proper form throughout the exercise to avoid injury.
• Engage your core and keep a slight bend in your knees to stabilize your body.
• Control the movement by slowing down the descent of the weights to maximize muscle activation.
• Incorporate this exercise into your shoulder workout routine to target the lateral deltoid muscles.
• To intensify the exercise, pause at the top of the movement for a brief moment before lowering the weights.
• Don't swing or use momentum to lift the weights. Emphasize the control and contraction of the shoulder muscles.
• Perform the exercise in front of a mirror to ensure proper alignment and technique.
• Listen to your body and adjust the weight or range of motion based on your individual fitness level and comfort.
• Consult with a fitness professional to ensure you are using appropriate technique and to develop a well-rounded exercise program.