Core strength and stability deficits are apparent in many people. The ability to restrain movement while keeping a stable base or pillar is essential for injury prevention. Building prerequisite pillar (hips, torso and shoulders) stability is important before loading a pattern and moving more explosively. This exercise incorporates a progression for both options.
| Execution: Once the Olympic bar is secured in the Body Sport Landmine, place the handle bar on the bar. It is best to start with the bar alone initially if the client has never used it before or choose a very light load that the client can safely handle. Lift the bar and handle bar off the floor and position them so that you are facing the landmine with the knees slightly bent, feet shoulder width apart and the arms in the down position. Next, slowly press the handle bar upward and to the left fully extending the right arm. The left arm will remain bent to a certain degree allowing for trunk rotation to the left. Pause, and then return to the start position. Perform 5-8 repetitions to the left, and then repeat the same motion to the right side. The goal is also to maintain stability and control of the bar while keeping the feet on the ground. |
Progression:
Move to a more explosive press by preloading the hips with a small squat prior to aggressively moving upward and onto the toes (similar to a push press). From here, the advanced client can opt to remove the handle bar and perform a unilateral press.
Move to a more explosive press by preloading the hips with a small squat prior to aggressively moving upward and onto the toes (similar to a push press). From here, the advanced client can opt to remove the handle bar and perform a unilateral press.
Application:
Poor hip, trunk and shoulder stability elevates injury risk with daily activities and sport. This movement introduces controlled hip extension, torso rotation and shoulder elevation, while aiming to improve pillar strength and stability. The handle bar moves around the bar facilitating a safe and smooth motion. Using both hands allows for more control initially allowing the client to incrementally adjust the amount of rotation while they learn to move in a 3D manner. Working in a slower manner will effectively train anti-rotation strength /control as well. The exercise progression provides an option to train explosively to develop power from the ground up using both upper extremities similar to a push press except introducing some rotation to the movement. Overall, this exercise offers a great way to train the entire kinetic chain in a multiplanar fashion.
Precautions:
Clients with any existing rotator cuff and/or labral pathology or low back dysfunction should proceed with caution initially mastering controlled form with light loads and not push through any discomfort. Be sure to use proper body mechanics when lifting the bar off the ground as well.
Brian Schiff, PT, OCS, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor for EXOS API at Raleigh Orthopaedic. Brian conducts live continuing education webinars and presents nationally at professional conferences and seminars on injury prevention, rehab and sport-specific training. For more information on his products and services, visit www.BrianSchiff.com.
Poor hip, trunk and shoulder stability elevates injury risk with daily activities and sport. This movement introduces controlled hip extension, torso rotation and shoulder elevation, while aiming to improve pillar strength and stability. The handle bar moves around the bar facilitating a safe and smooth motion. Using both hands allows for more control initially allowing the client to incrementally adjust the amount of rotation while they learn to move in a 3D manner. Working in a slower manner will effectively train anti-rotation strength /control as well. The exercise progression provides an option to train explosively to develop power from the ground up using both upper extremities similar to a push press except introducing some rotation to the movement. Overall, this exercise offers a great way to train the entire kinetic chain in a multiplanar fashion.
Precautions:
Clients with any existing rotator cuff and/or labral pathology or low back dysfunction should proceed with caution initially mastering controlled form with light loads and not push through any discomfort. Be sure to use proper body mechanics when lifting the bar off the ground as well.
Brian Schiff, PT, OCS, CSCS, is a licensed physical therapist, respected author and fitness professional. Currently, he serves as the supervisor for EXOS API at Raleigh Orthopaedic. Brian conducts live continuing education webinars and presents nationally at professional conferences and seminars on injury prevention, rehab and sport-specific training. For more information on his products and services, visit www.BrianSchiff.com.
