A landmine is an intermediate to advanced piece of exercise equipment that uses a barbell with or without weight loaded on one end. The other end of the bar is anchored in a sleeve on the ground using a universal joint that allows the bar to move freely in any direction.
The landmine allows you to train in multiple planes and primarily works the stabilizing muscles of your core, hips and shoulders.
The Landmine twist is an explosive motion alternately moving an Olympic bar from one side of your body to the other. The Landmine twist gives you a full body exercise that works your core; your abdominals, lats, spinal erectors, hips, glutes, legs, and shoulder muscles.
The core essentially absorbs and transmits muscular force. The core muscles work together in three different ways to provide stability, resist movement and to generate power and movement. The core plays an important role in explosive multiplanar movements combining vertical, horizontal and diagonal movements. Using proper technique and form allows you to work the core in a standing posture.
Why do you do the landmine?
The Landmine twist allows you to work your anterior and posterior chain together. By pivoting the foot during the movement, you engage your hip flexors and your glutes. The Landmine Twist is great for athletes and very good for performance oriented individuals. The Landmine twist is good for your obliques, intercostals, serratus, all the core areas in your midsection and again your shoulders as well as your secondary muscles, arms, hamstrings.
Use a full range of motion. That being said, if you reach all the way down to one side of your leg you are going to gain momentum by dropping your hips and swinging the bar back up. When you shorten the range of motion by bringing the bar halfway down you engage more of your core. Your core has to tighten up to stop the motion halfway, (decelerate), so you are not using as much of your hips, glutes, and upper quads and hamstrings.
The Landmine Twist is an intermediate to advanced exercise. The landmine twist is not an overall strength or power exercise. It is based on performance and core conditioning. Do the Landmine Twist on a conditioning day or incorporate it on a day that you are doing core training. You could incorporate the Landmine Twist in a circuit or superset with another exercise keeping the reps in the 8-12 range, sometimes a little bit higher.
If you see someone using a lot of weight with the landmine, their form would most likely not be very good. In the video, my back is straight, my shoulders are back. It’s a twist movement and everything must be in line. The key is to produce the largest arc with no movement of the core.
Do not use the landmine if your hips are out of place or out of whack in any way. If you have a bad back, are weak in certain areas, or have imbalances in your anterior and posterior chain, do not use the Landmine Twist. Your body needs to be pretty much in balance. You need to know how to engage your glutes, how to engage your hamstrings, how to engage your posterior chain and how to engage your core. You have to be able to engage your core in an upright position by pulling the ribs in to keep things tight. You just can’t do planks. You need to be able to engage the core.
If you are a beginner start with basic twist pattern movements such as a plank with thoracic reach and extension. Incorporate movements with a band going from low to high and high to low and woodchop movements. The Pallof press is another good twist movement that works the anti-rotation muscles of the core. Any movement that engages the core is a good place to start.
Also work on one arm rows concentrating on stretching down.
How to perform the Landmine Twist:
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