https://tonygentilcore.com/wp-content/uploads/2019/06/landmine-1024x683.jpg
Today marks the release of Meghan Callaway’s latest resource, The Ultimate Landmine Program, I thoroughly enjoyed her previous resource, The Ultimate Pull-Up Program, and used it with several of my own clients with great success. I envy Meghan’s brain. She thinks of stuff I never would have thought of, and this latest program of her’s exploits that to the umpteenth degree. Check it out HERE (it’s on SALE this week only), and also check out her article below showcasing some not-so-common core exercises utilizing the Landmine. 3 Landmine Core Exercises You May Have Not Seen BeforeLandmine training and the countless exercises you can perform are badass, empowering, and extremely beneficial, and can be a key component in your training program. I am a huge fan of landmine training, and have been for a long time. To be clear, while using a landmine attachment is great, it is not mandatory. You can rest the barbell against a secure surface like a wall, box/other object, or on a no-slip surface. So really, all that is required to perform landmine exercises is a barbell and perhaps several weight plates. Here are three landmine core exercises you might not have seen or tried before. While these landmine exercises absolutely involve the upper body as well, and provide many benefits, these unique variations especially work wonders for improving lumbo-pelvic stability. #1) Landmine Tall Kneeling Presses + Band ResistanceThis exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise (and many other landmine pressing exercises) can be a great option if you struggle to perform overhead pressing movements. [embedded content] Coaching Tips:
Regression:Make this exercise easier by using less weight, or by using a band with less resistance. Progression:Make this exercise more challenging by using more weight, by using a band with more resistance, or by performing negative reps and taking 3-5 seconds to “row” the barbell back down to the starting position. #2) Contralateral Bird Dog Hold + Landmine Single Arm RowsThis deceptively challenging exercise strengthens the mid and upper back, improves grip strength, shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability. This exercise requires a significant amount of lumbo-pelvic stability and is arguably more of a core exercise than an upper body movement. Be conservative when you are selecting your weight, and opt for 25-50% of what you’d use to perform single arm rows. If you are performing this exercise correctly, aside from the arm that is performing the rowing movement, the rest of your body should remain in a fixed position. [embedded content] Coaching Tips:
Regression:Make this exercise easier by using less weight. Progression:Make this exercise more challenging by using more weight. #3) Dead Bug + Single Arm Landmine Presses (Weight Behind)I am a huge fan of dead bugs, and use many different variations in my training, and in the programs of the many people I work with. This innovative dead bug variation improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. [embedded content] Coaching Tips:
Regression:Make this exercise easier by using less weight, by decreasing the range of the leg lowering, or by bending your knees to 90 degrees. Progression:Make this exercise more challenging by using more weight, by increasing the range of the leg lowering, or by adding in band or kettlebell resistance (on the hand that is not holding the barbell). Ultimate Landmine ProgramThe Landmine has grown to be one of the most versatile pieces of equipment on the gym floor. You can train the entire body and if you’re someone pressed for time, prefers a more minimalist approach to training, or just likes trying new stuff, this resource will be a great fit. It’s on sale TODAY (6/25) for $67 through Friday, June 29th so you only have a few days to take advantage. If you’re already familiar with Meghan’s work you know this is a no-brainer. If you’re unfamiliar with her work, trust me: you won’t be disappointed. —> Ultimate Landmine Program <--Did what you just read make your day? Ruin it? Either way, you should share it with your friends and/or comment below.via Blog – Tony Gentilcore http://tonygentilcore.com/2019/06/3-landmine-core-exercises-you-may-have-not-seen-before/
0 Comments
Leave a Reply. |
AuthorI have 5+ years experience working as a medical transcriptionist. When I am not working, I enjoy sports like playing basketball or judo. I love making friends and connections. Archives
April 2023
Categories |