I’ve been doing landmine lateral raises for a little over a year now, and they’ve quickly become one of my favorite shoulder exercises. I’ve also received a lot of really good feedback from people who have tried them and really liked them as well, which is always nice to hear.
So today I want to share a little spin off the regular landmine lateral raise that I call an Eccentric Landmine Lateral Raise, just because it places more emphasis on the eccentric portion of the exercise.
Essentially you “cheat” a little bit on the way up by using a little bit of hip drive and allowing the arm to bend slightly, almost like you’re doing a one arm snatch, albeit much less explosive. Once you’ve gotten the weight up, keep the arm straight and lower down slowly (3-5 seconds-ish).
Now compare that to the original version, which is done in stricter fashion with no hip drive and keeping the arm straight on both the concentric and the eccentric.
I like the eccentric emphasis for a few reasons:
– For a lot of people, the regular version is flat-out too hard, even with an empty bar. This way allows you to use a little momentum to help get the weight up, which is the part of the rep where most people struggle, thereby making it a viable exercise for more people.
– For stronger people, it’s a variation that allows you to go a little heavier than the regular version. It’s not better or worse, just different. I like doing both the eccentric emphasis and the regular version.
Note in the video that I’m not using tons of leg drive or cheating like crazy. This isn’t license to get reckless. You still want to keep it pretty tight and make sure that even though you’re using hip drive, you still stay square and are twisting or rotating your torso. If you can’t do that, or if you can’t control the eccentric, the weight is too heavy.
Also be aware not to overdo the volume. 2-3 sets of eight should be plenty.
For people who can’t overhead press without pain, this could be a great option and will still allow you to crush your shoulders.
As an added bonus, it will also really work your core.
Give it a try and let me know what you think. Remember that you can also subscribe to my You Tube page for more video demos.