Landmine splitter jump press.
Wanna feel like a superhero?
I might never be in a marvel movie, but I’ll train for it just in case 😉
12 1142 hours ago
Having a strong healthy back is crucial, particularly as a strength or rotational athlete. The largest muscle spanning your back is the latissimus dorsi (lats). The triangular like muscle pennation of the lats spans from an origin at the hips and lumbar spine to an insertion at the shoulder. The ”sweep” or “fanning” structural nature requires greater range of motion (ROM) than just a straight line as most rowing exercise exhibit. While we cue to row towards the hips, gravity force vectors still pull straight downward and body positions must be considered when looking to optimally train the lats.
This is why exercise like the Decline Dumbbell Row are being used to target the lats. Among the few functions of the lats is extension and adduction of the arms in the transverse plane of the body. Most rowing exercise don’t utilize a range of motion that maximizes the function and structural nature of this muscle. Instead, lifters end up engaging the teres major and rear deltoids to a greater extent versus the lats while performing a dumbbell or a kettlebell row because they end up moving the weight in a straight line perpendicular in relation to body position. Adjusting body positions and grip can greatly enhance our ability to engage the lats during rowing movements.
This Landmine Pendulum Row with a supinated grip is just the exercise to really build strong wide lats! The landmine naturally sways towards the hip during the row, then swings forward and away from the body during the eccentric phase much like a pendulum. This movement increases ROM and causes the arms to move in the transverse plane of motion in relation to the body following the muscle pennation pattern of the lats. Using a split stance also challenges the cores anti rotation stability as well. Give these a try!.
‼️Remember, no one particular exercise will be sufficient to comprehensively train the back. This variation is specifically referring to lat engagement and just another variation to include among your pulling exercise. Be mindful of vertical and horizontal pulling movements as well.
This is an effective #landmine complex:
1. #Romaniandeadlift to
2. #squat to
The landmine is one of the most versatile exercise tools you can find in a gym.
As a personal trainer, I’m tasked with the responsibility of trying to optimize as many athletic abilities as I can with a client during the time we work with each other.
Landmine barbell exercises are excellent for achieving this task because they allow you to train all the basic movements (squats, presses, etc) in a multi-planar fashion.
🏋🏽♀️4 Exercises for Training Around Knee Pain 👇🏼
👉🏻The #1 Rule for training around knee pain is to never push through pain. It’s my job as a coach to listen and adjust according to the feedback I get from each athlete.👇🏼
☘️It’s important to appreciate that knee pain is often a result of an issue further “up” or “down” the kinetic chain. Lack of range of motion at the ankle, for example, can lead to compensation and excessive stress at the knee. Also, weak hip stabilizers can contribute to knee pain too. 👇🏼
💪🏼Hip and ankle mobility drills are very low risk, high reward ways to get a knee feeling better. Soft tissue work (foam rolling, massage) helps promote blood flow and improve tissue quality, too.
☘️When training, vertical shin is a good idea. Hip dominant exercises such as hip thrusts, bridges, and RDL variations are less stressful on the knee than many quad dominant exercises. Also, I prefer reverse lunges (vertical shin) over forward lunges (knee over toes).
🏋🏽♀️the Barbell Slideboard Eccentric Hamstring Curl (first video) works the glutes and hamstrings without stressing the knee.
💪🏼The barbell hip thrust off the bench is a solid option as it’s a hip dominant exercise that doesn’t require the knee to travel over the toe.
👉🏻The one legged Slideboard hamstring curl can be done with a Val Slide on turf if you don’t have access to a slideboard.
Lastly, the Landmine RDL is a hip dominant lower body exercise that works the posterior chain. -
Trying a different variation of a pistol squat using the landmine. Vary up your angles and balancing points to challenge your muscles in new ways. Open slots available for the holiday season! First session is free. Contact me for more details. @shmegz83
REMATORE CON T-BAR IN LANDMINE
Dopo una vita di ricerche su YouTube andate a vuoto per trovare un tutorial di questo esercizio mi sono deciso a fare il video.
E’ un esercizio che utilizzo molto spesso nelle mie programmazioni e che, solitamente, lo si vede eseguire con una presa ancora più stretta, come con il triangolo del Pulley.
Preferisco far utilizzare il T-bar dato che, la maggiore ampiezza delle maniglie, consente più libertà delle braccia che si riflette in una migliore adduzione scapolare; al contrario del classico rematore a presa (troppo) stretta che sfocia sempre in serie di bicipiti a martello.
In questo esercizio il posizionamento è tutto!
Dovete badare a non essere nè troppo avanti nè troppo indietro rispetto ai pesi, il T-bar vi dovrà arrivare nello stesso punto in cui tirate il Pulley solitamente.
Anche il posizionamento del T-Bar ha la sua importanza, metterlo troppo in alto sfalserà in parte i muscoli che vogliamo allenare; perciò ricordatevi che questo è pur sempre un rematore e di conseguenza l’impostazione sarà quella dei rematori classici con bilanciere o del Pulley.
Wherever possible I always aim for symmetry when conducting any exercise, this often means a balanced side by side stance as opposed to a split stance, more often then not this will require more core engagement resulting in a better distribution of weight. Unless a split stance is imperative to the success of the exercise or movement quality is reliant on this stance, opt for a balanced stance to remove complexity where possible and improve core stability - especially for unilateral work like this single arm landmine press
First “workout” in the studio!!! I put quotes because we cut it wayyyy short due to exhaustion from this week 😅 I got a lil chest and tricep pump with incline DB press, close grip decline bench, and flat DB flyes. Not shown: EZ bar skullcrushers and some pushups! So ready to set and crush some goals in the studio. Need a cool nickname for it though hmmm 🧐🤔
10 rounds with 90 seconds between sets. 😅😅💀
New LPA package available in time for Christmas!! The FiveStrong® Strength & Skill Pack (SoupBone™ with Torque Wheel™ + Pressure Handles) available at linemanperformance.com - link in the bio
Advent calendar day 16: Landmine twist
If you’re looking for an exercise that builds a strong core, well look no further.
Instructions -Position a bar into a landmine or securely anchor it in a corner. Load the bar with an appropriate weight.
- Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance or kneel down like I have here. - Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
- Reverse the motion to swing the weight all the way to the opposite side.
6 Landmine Exercises To Add To Your Strength Training Sessions!
✨Tag a friend who should try this✨
(Or perform as a circuit for 8-12 reps on each exercise for a full body landmine workout. Rest 90 seconds between rounds)
🌟Half Kneeling Single Arm Press
🌟 Bent Over Row
🌟Deficit Reverse Lunge
🌟Rotation (Arms are moving and you are resisting rotation)
Some reasons to add landmine exercises to your programme:
⚡️The arced bar path is great to teach a proper squat pattern.
⚡️The increased stability it offers by having a point of contact on the ground makes it a great option for those who struggle with single leg exercises.
⚡️Shoulder friendly pressing, for those who don’t yet have the ROM to press directly overhead.
⚡️Increased core demand by adding an anti rotational element to many exercises.
15 3422 days ago
Landmines were laid during the ousting of the Khmer Rouge in 1979 and continued until its demise in 1998. Although 50% of Cambodia's landmines have now been cleared, there have been over 64 000 casualties recorded since 1979.
Groups of musicians, many of whom have themselves been maimed or blinded as a result of landmines, can be found playing outside Siem Reap's temples raising money to support fellow survivors.
I’ve switched to a full body routine over the last three weeks (plus an arm day to keep myself happy) in hopes of improving conditioning and overall movement.
I’m going to try to post more of the exercises, some as to demonstrate to clients who I assign them to, but mostly just to keep myself accountable and not just go back to old habits.....
💪🏼Landmine Rotational Pull to Press💪🏼
Great to program towards the beginning of a workout, focusing on explosiveness from the ground. Keep the reps low and the weight within a controllable range (it should feel smooth all the way through).
Don’t let the hips kick out to the side, keep the lower back neutral, and rotate hips and back toe to the top!
While studies show the average holiday weight gain between Thanksgiving & Christmas is 7-10lbs, these 5 ladies were trimming their waistline and strengthening their torsos in Pure Strength: Core! 🔥 It’s a busy busy time of year, and I am honored they carved out some time to work with Kelly Jane Fitness in a small group personal training. 😃👏🏻
There is one Pure Strength session left in 2018.....message directly to join for a lower body workout on December 29th at 8:30am, in the KJF gym! Spots are limited and filling up fast. 💪🏻
🔥15-MINUTE BARBELL ABS-BLASTER!
🤯Try this terrific total body circuit with a core training emphasis. Just place a barbell into the corner of a wall or a landmine post and get to work! Perform each move for 40 seconds of work and 20 seconds of rest:
1. Abs Rollouts- to the Left
2. Abs Rollouts- to the Right
3. ISO Squat Presses
4. Rolling Overhead 1-Arm Pushup- Left
5. Rolling Overhead 1-Arm Pushup- Right
6. Row to Rotational Clean- Left
7. Row to Rotational Clean- Right
8. Rolling Archer 1-Arm Pushup- Left
9. Rolling Archer 1-Arm Pushup- Right
10. Contralateral Hip-Hinge to Row- Left Leg, Right Arm
11. Contralateral Hip-Hinge to Row- Right Leg, Left Arm
12. Bottom-Half Turkish Get-Up- Left
13. Bottom-Half Turkish Get-Up- Right
14. Reverse Lunge to Press Passes- Left Leg
15. Reverse Lunge to Press Passes- Right Leg
📝That's 1 round. Perform 1, 2, or 3 rounds based on schedule and fitness level.
✅I highly recommend adding the @purmotion_official WAR HAMMER 🔨 barbell/landmine attachment. It allows for more space and separation from the bar and plates. Plus it's more grip-friendly. It comes in a short (less expensive) and long version. If I had to pick one, it would the long version because it allows you to place it on your shoulders for squats and lunges (with the option of a bar pad). ➖➖➖➖
🍊Get 10% off this attachment and all @purmotion_official equipment with my coupon code:
🏝And see all of my gear at GardenOfGainz.com!
93 44887:55 PM Sep 6, 2018
EJERCICIOS CON LANDMINE 💢 Diferentes formas de usar una Barra
👉¿Te has preguntado muchas veces como sacarle más partido a una barra? Prueba con los ejercicios #Landmine 💪
👉El landmine es un accesorio de entrenamiento rara vez utilizado. Su uso está poco extendido y menospreciado, a pesar de que es una gran herramienta a tener en cuenta para seleccionar los ejercicios de nuestros entrenamientos
1⃣Muy útil para trabajos unilaterales
2⃣Gran activación del Core (en ciertos ejercicios)
3⃣Ofrece variantes muy interesantes de los movimientos principales para personas que no pueden ejecutar los ejercicios más básicos con barra completa o mancuernas
4⃣No necesitas grandes pesos para obtener un buen estímulo
➡️NOTA: ¡No es necesario tener el aparato! Alternativas de colocación al final del vídeo
➡️Estos ejercicios los he organizado por patrones de movimiento
1⃣Empujes de Torso
2⃣Tracciones de Torso
3⃣Dominantes de Rodilla
4⃣Dominantes de Cadera
❓¿Te animas a probarlos? ¡Menciona a quien creas que le pueda interesar y comparte!
19 42312:11 PM Oct 23, 2018
#Landmine If you never tried this tool it can be your best friend for a really productive and intense workout. Simply put one side of the bar in the corner and you’re all set!
Full body HIIT Workout:
1️⃣. Front squats
2️⃣. Close chest press
3️⃣. Landmine Russian Twist
4️⃣. Uneven push-ups
5 rounds back to back 15-20 reps each. 2-3 mins rest between the circuit.
And I like to finish my workout with 15 mins boxing or any other type of cardio.
Give this workout a shot and let me know what part is your favorite and have you ever used landmine in your training?👇