Landmine – All about sport xlsport.club

A dumbbell or kettlebell can be a good option for single-sided Romanian deadlifts, but if you’re looking to really load those hamstrings (and glutes), using a landmine offers more stability. The bar stays in contact with the floor throughout the lift. More stability means more output, so it can be a good way to bro-up your single-leg work. Two ways to do it: Landmine Side-Facing RDL Landmine Front-Facing RDL These work well with a variety of rep ranges. Try both options to find the one you like more. Single-leg RDLs are most commonly done with a contralateral load: planted foot with the load in the opposite hand. Contralateral work mostly relies on using an interconnected line of tissues known as the “posterior functional line.” This line connects the glutes of one hip to the opposite side lats, essentially creating an X-shape that crosses the lower back. Why should you care? Well, think about athletes and their sport. Developing stabilization between hip and shoulder is essential. But if you care more about getting bulging hamstrings, contralateral might not be the best option. Ipsilateral means using the same-side arm and leg. It’s more useful when you’re trying to train the muscles of the lead leg, and that hip “snap” from the lead leg you’ll see in some sports. An ipsilateral RDL tends to be more stable and it emphasizes the lead leg’s hamstring
Origin: Tip: The Landmine Exercise You Need for Hammies

The Athletic Landmine Mastering the regular landmine lifts instantly makes all other strength and performance training better. It requires the ability to create full body tension from a standing position, which is more “functional” for most athletes. The next progression is to create a more reactive and explosive environment. The ability to decelerate, stabilize, and re-accelerate is key for optimal performance. To do the athletic landmine, start with a regular landmine “full contact twist” before you create a forceful rotation and perform a side shuffle movement starting from the core and hips. The bar coming down to the side will load the hips and core muscles, much like a coil. The purpose is to quickly and precisely stop the barbell/weight, before re-accelerating it to the other side. Even though the exercise isn’t super advanced, safe execution requires a strong core and good timing. Start light and make sure you have the regular landmine move under control. You don’t want to go too heavy here. You won’t get max power output with the heaviest
Origin: Tip: The Landmine Exercise for Athletes