This challenging landmine exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. This exercise is very anti-rotational in nature and is SO much tougher than it looks!
Coaching Tips:
- Rest the end of a barbell in a corner, against a sturdy object, or you may use a landmine attachment.
- Sit on the floor, and fully extend your legs. Your head, torso, and hips should be in a stacked position.
- Position the bar so it’s in line with the center of your body, and hold the top of the bar in one hand. Your arm should be in a ‘’fly’’ position where your elbow is slightly bent.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now perform a fly.
- Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movement and return the barbell to the center position, and transfer the bar to your other hand.
- Then repeat.
- The farther from the midline of your body the bar travels, the more challenging the exercise will be. Start out very conservatively.
- Do a proper reset between each fly. Do not rush!
- Aside from your upper body (on the side that is performing the fly) the rest of your body should remain in a fixed position.
- For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip.
- For the duration of the exercise, keep your core muscles braced (360 degree brace) and contract your glutes and quads.
- In terms of breathing, do what works and feels best for you.
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