Landmine Rotations
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Abdominals |
| Secondary Muscle(s) | Shoulders |
| Equipment | Barbell |
| Emphasis | Compound |
| Type | Pull |
Landmines Instruction
- Position a barbell in a landmine attachment fixture.
- Or, you can pin it at the base of a corner in the wall.
- Hold the barbell from the end-cap with your fingers interlocked.
- Feet are just outside shoulder-width.
- Stand slightly away from the barbell and press it overhead.
- At the top position, your body is angled slightly to the barbell.
- Knees stay slightly bent throughout the exercise.
- Your have neutral spine.
- There is no arch in your back
- You want your arms to remain straight with a slight bend in your elbows.
- From the top, rotate your shoulders lowering the barbell till it is hip-level.
- Don't open your hips or turn your feet on the descent.
- If you lower the weight to your right side, your right elbow will be bent to accompany the movement. The left arm is straight.
- In one fluid motion, raise the weight up to the starting position and alternate to the other side.
*Tips*
- The arms and legs are relatively passive, your obliques and shoulders are controlling the movement.
- You do not want your legs contributing to exercise beyond stabilizing your body. Don't "bump" the weight up.
- Incorporate this movement as an accessory exercise. Aim for volume over heavy weight.