TOTAL BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Total Body Movements involve knee extension, hip extension, plantar flexion, and shoulder elevation. These movements incorporate all these joints at one time in a synchronized fashion and are typically the most sports specific by nature

LANDMINE ROTATIONAL MOVEMENTS

Landmine Rotational Movements are an excellent and much safer alternative to Olympic Style Dumbbell variations. They also add a multi-plane rotational component which really translates to functional sports specific strength. When training with heavier loads, it is advised that you use a landmine attachment to help stabilize the movement pattern.

Landmine: Clean / Jerk

The Landmine Clean / Jerk incorporates the second portion of the lift, the Jerk. Focus will be on the complete movement with a proper initial hip thrust and high pull. Followed by properly receiving the bar in a power position to allow for a second hip thrust to generate bar momentum to an overhead catch position.

• Secure the far end of the bar in a landmine attachment or 90° corner of a stable weight rack or wall.
• Set up 90° to the end of the bar where weight is loaded, in a Split Stance. Your inside leg is slightly back on the ball of your foot, and outside leg forward. Foot flat.
• Lower your hips to a power position while maintaining proper athletic posture
• Grab the end of the bar with your inside hand. This arm should be hanging straight, directly between both feet. Bar is resting on the floor
• From a power position, drive your feet through the floor while driving your hips vertically in a powerful fashion to complete hip extension.
• At the same time High-Pull the bar with your inside arm, elbow high to chest height.
• As the bar gets to this height, rotate your body 90° toward the bar.
• Receive the bar at chest height, elbow down, with wrist in power position. Body square to the bar in athletic position. Knees slightly flexed, feet flat
• Pause for a second upon receiving the bar. Then, with another powerful hip thrust, drive the bar to the overhead position with arm at full extension. Catching and receiving with the hips in athletic position
• Your overhead arm will be in line with your torso with the bar slightly out in front.
• Pause at the top for 2 sec and then replace the bar back to starting position under control.