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: Low Row / High Press

The Landmine Low Row / High Press is the first progression in learning the rotational movement pattern. Primary Focus will be on proper set up, pull and hip drive utilizing posture maintenance, weight and hand transfer. This movement is done with light weight at a controlled speed in order to learn proper technique

• Secure the far end of the bar in a landmine attachment or 90° corner of a stable weight rack or wall corner.
• Set up 90° to the end of the bar where weight is loaded, in a Split Stance. Your inside leg is back, and outside leg forward
• Grab the end of the bar with your inside hand This arm should be hanging directly between both feet.
• Begin with the bar on the floor
• High-Pull the bar with your inside arm, elbow high to chest height.
• At this point, you’ll grab the bar with your trail hand and release the bar with your inside hand
• During this transfer, you’ll rotate your hips 90° toward the bar, spinning to the ball of your back foot. Transferring most of your body weight on that front foot
• At the same time, all in one motion, you’ll press the bar to full arm extension overhead
• Your overhead arm will be in line with your torso, which will be in line with your back leg.
• Pause at the top for 2 sec and then replace the bar back to starting position.
• This movement is basically a one arm muscle up with rotation.