Landmine Reserve Lunge to Overhead Press

Landmine Reserve Lunge to Overhead Press

Occasionally when I workout I experiment with new/unaccustomed movement patterns. Today, I came up with this variation of the landmine press and I absolutely love it. It's a true FULL BODY exercise that provides a challenge in ALL 3 PLANES. I'll break down some aspects of the movement and the key reasons why I love it as a great prehab exercise: . - Ankle Stability: single limb stance stability during the backward lunge with the landmine press adding a unilateral frontal plane load. This is great prehab for ankle sprains. . - Hip Stability: the backward lunge targets the hip extensors more than lunges in other directions. Again, controlling and preventing dynamic knee valgus with the unilateral frontal plane load from the landmine press adds further challenge. This is great prehab for ACL injuries. . - Core stability: Based on where the landmine is; core stability first in the frontal plane -- then the transverse plane -- then the sagittal plane. This is great prehab for some nonspecific low back pain. . - Shoulder stability: the row during the first part of the movement hits the scapular retractors, which are important scapular stabilizers. The transition from pull to push mimics the pull of a clean motion, which is important for performance for Olympic lifters. The push requires good scapular upward rotation, which is key in preventing shoulder impingement. And when my arm is fully extended its places a high level of demand on rotator cuff stability. This is great prehab for shoulder health. . - Motor control: The most important thing to keep in mind is developing motor control/kinesthetic body awareness with a new movement, especially when it requires a great deal of full body stability in all 3 planes, hand eye coordination, AND motor planning. Stay strong and promote gains by incorporating new movements into your workouts, but know your body and know your limits. Thatโ€™s a warp with the landmine series, drop a comment for what series you want next! #landmine #movementanalysis
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