Landmine

Trunk Conditioning Strength & Stiffness

Landmines

Aims:

  • Develop trunk strength (posterior and lateral dominant)

  • Resist rotation and flexion pattern

Technique:



Landmine start position.

Landmine bottom position.

  • Place one end of a barbell in a corner or on a heavy plate

  • Grasp the barbell just above the collar with both hands between the thumb and forefinger

  • Step away from the barbell until the collar is at eye level

  • Stand with the feet slightly wider than shoulder width apart, bend the knees slightly and tighten the trunk and glutes

  • Drop the collar of the barbell down and round until it reaches the hip

  • As the bar drops, allow your outside knee to rotate inwards to avoid twisting

excessively through the back

  • Initiate the upward movement from the gluteals and trunk rotators

Prescription:

  • 3 x 8–12 repetitions in total (2–3min recovery)

Regression:

  • Move through a reduced range of movement

Progression:

  • Add load to the top of the barbell

Cable (or Band) Holds

Aim:

  • Develop isometric trunk strength (anti-lateral flexion in back)

Technique:



Fig. 8.16: Cable hold position.

  • Set a cable column (or anchor a resistance band) at chest height

  • Grasp a rope/handle (or band) with both hands and stand side-on to the column/band

  • Take one step away and establish a normal standing posture

  • Position the hands in the centre of the chest

  • Ensure the feet are slightly wider than shoulder width apart, that the back is in a neutral position and the shoulders/hips are square (see Fig. 8.16)

Prescription:

  • 3 x 30sec each side (2–3min recovery)

Regression:

  • Use a lighter load/band

Progressions:

  • Increase resistance on the weight stack/band

  • Straighten the arms at chest height and push above the head