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.
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.
Immediately return to opposite side in same pattern and repeat.
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 secured base of support.
A small amount of hip and spinal extension occur in movement, but these forces primarily stabilize.
Exercise may also be performed with barbell positioned into corner without lever gadget, however, facility managers may have legitimate concern about potential wear and tear on floor boards.
- Scapula & Clavicle