Instructions
Preparation
- Stand to one side, near loaded end of barbell, opposite of
landmine lever. Squat down and grasp end of barbell with one
hand near end and other hand just below, thumbs facing back (toward
nearest end of barbell). Lift end of barbell up to one side,
upper thigh level. Stand with feet apart with each foot equal
distance from landmine. Orientate foot and leg nearest to bar
about 45 degrees toward (under) bar. Bend legs and raise heel
of opposite leg (rear leg) so forefoot remains on floor.
Execution
- Move end of barbell upward, across, and downward to opposite
side while shifting stance to opposite orientation by pivoting
on forefeet and planting new forward foot.
Return
- Immediately return to opposite side in same pattern and repeat.
Comments
- Keep back straight when lifting end of barbell from floor.
After becoming familiar with exercise, progressively increase
speed of movement. Switch hand placement each set so opposite
hand is near end of barbell.
-
- Both spinal rotation and hip rotation contribute to body's
rotation. Because rear leg is only supported by forefoot, hip
of forward leg is utilized (hip external rotation / transverse
abduction) much greater than hip of rear leg since forward leg
offers more secure base of support.
-
- A small amount hip and spinal extension occur in movement,
but these forces primarily stabilize.
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Classification
Force (Articulation)
Dynamic
- Hip
- Spine
- Shoulder
- Scapula & Clavicle
Static
- Spine (Thoracic, Lumbar)
- Hip
- Knee
- Ankle
- Scapula & Clavicle
- Elbow
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