Landmine Overhead Rear Lunge
Enhance lower body strength, balance, and core stability with the Landmine Overhead Rear Lunge.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Landmine Overhead Rear Lunge
Description
Landmine Overhead Rear Lunge is a multi-joint exercise that enhances strength and stability throughout the lower body with an emphasis on the quads, glutes, and hamstrings. It also engages the shoulders and core.
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How to do Landmine Overhead Rear Lunge
- 01Setup
Stand facing the landmine anchor point, holding the end of the barbell with both hands in a neutral grip, arms fully extended directly overhead.
- 02Setup
Position your feet hip-width apart with a slight bend in your knees and brace your core, keeping your ribs stacked over your pelvis.
- 03
Inhale as you step one foot directly backward, lowering your hips until both knees are bent at approximately 90 degrees, with your front thigh parallel to the floor.
- 04
Maintain the barbell directly overhead, ensuring your shoulders are stacked over your hips and your chest remains upright throughout the descent.
- 05
Exhale as you powerfully drive through the heel of your front foot, pushing off the ball of your rear foot to return to the starting standing position.
- 06
Complete all repetitions on one side before switching legs, maintaining control of the overhead barbell at all times.
Tips
- Actively press the barbell up into the landmine sleeve throughout the entire movement to maintain shoulder stability and a strong overhead position.
- Keep your gaze fixed forward or slightly upward to help maintain balance and an upright torso, preventing your chest from collapsing.
- Control the descent of the lunge, allowing your rear knee to gently approach the floor without slamming it down, which engages the muscles more effectively.
- Ensure your front knee tracks in line with your second and third toes, preventing it from caving inward, which protects the knee joint.
Common mistakes
- Losing the overhead position by letting the barbell drift forward or backward indicates a lack of shoulder stability; actively press the bar straight up and keep it aligned over your head.
- Not reaching full depth in the lunge reduces muscle engagement; ensure both knees form a 90-degree angle with the front thigh parallel to the floor.
- Leaning excessively forward during the lunge puts undue stress on the lower back; maintain an upright torso by engaging your core and keeping your chest proud.
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Get Ellim — FreeQuestions
Is Landmine Overhead Rear Lunge good for beginners?
Landmine Overhead Rear Lunge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Landmine Overhead Rear Lunge?
You need Body weight to perform Landmine Overhead Rear Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Landmine Overhead Rear Lunge?
Actively press the barbell up into the landmine sleeve throughout the entire movement to maintain shoulder stability and a strong overhead position. Keep your gaze fixed forward or slightly upward to help maintain balance and an upright torso, preventing your chest from collapsing. Control the descent of the lunge, allowing your rear knee to gently approach the floor without slamming it down, which engages the muscles more effectively. Ensure your front knee tracks in line with your second and third toes, preventing it from caving inward, which protects the knee joint.
What are common mistakes when doing Landmine Overhead Rear Lunge?
Losing the overhead position by letting the barbell drift forward or backward indicates a lack of shoulder stability; actively press the bar straight up and keep it aligned over your head. Not reaching full depth in the lunge reduces muscle engagement; ensure both knees form a 90-degree angle with the front thigh parallel to the floor. Leaning excessively forward during the lunge puts undue stress on the lower back; maintain an upright torso by engaging your core and keeping your chest proud.
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Free · iPhone only · Available on the App Store