Exercise of the Week: The Landmine Rainbow
This past week I have been playing around a lot more with the barbell and operating as a landmine. To perform any landmine exercise, you will need a barbell and a landmine post such as the one shown below through Rogue Fitness:
If you do not have a landmine post, you can do as I do and use a sturdy corner to brace the barbell. You have a few options but first, wrap the end with a towel to prevent any damage. Next, you can use the corner of a wall, squat rack, other random corners, or create your own with a set of plates as I have done below:
With the barbell placed strategically, the goal of a landmine is to perform any motion by lifting the opposing end of the barbell. Such movements can include a squat, 1-arm shoulder press, reverse lunges, bent-over rows, single-leg deadlifts, etc.
The Landmine Rainbow
One of my new favorite landmine exercises is the Landmine Rainbow. This is an excellent way to work the core while engaging your shoulders and glutes throughout the movement. Be ready to work though. The best part is that you can get rid of all the crunches and sit-ups that you are doing and move more like an athlete. Now, it might not seem like you are working your core, but you have to keep the core stabilized as you move the weight.
With the barbell positioned securely, lift the opposing end with both arms and fully extend your arms overhead.
Keep your body stationary and your feet about shoulder width apart with knees slightly bent.
Lean slightly forward from your ankles to activate the core even more. The rest of your body, including your spine, should be tall and rigid. No flexing forward or bending sideways of the spine and your shoulders should be retracted.
Slowly lower the barbell with arms extended to one side in an arc-like or “rainbow” motion. Beginners can start by decreasing the arc distance by lowering the barbell to approximately shoulder height versus their hips. As you progress, lower the barbell closer to the hip which you are rotating toward. To further modify this movement, bend your arms at the elbow joint to bring the bar closer to your body. This will provide you with a mechanical advantage while still working your core.
From this position, rotate back to center and then to the opposing side. Remember, the goal is to complete the movement without rotating or bending from your hips or shoulders.
Continue alternating from side to side. You can perform this exercise for time (i.e., 30 seconds) or repetitions (i.e., 3-4 sets of 5-6 repetitions each side).
Add load as needed.