Landmine/Barbell Lever Movements

Core/Rotational Chop

  • Using a parallel Hip shoulder stance, grasp bar with both hands and shoulders perpendicular to the bar. The first variation is controlled allowing your hip/leg to pivot along with the bar. The second variation involves keeping the amplitude of the movement between the shoulders, rapidly accelerating and decelerating the bar alternating directions. **Allow the hips and feet to slightly rotate with the bar to avoid excessive twisting of the spinal segments and torsion at the knees.

Squats

  • Grasp bar end with both hands aligned with center of the chest (or place bar end in a ‘V’ or double “D’ handle attachment & grasp the handles)

  • Perform a typical Goblet style squat from a slightly wider than shoulder width stance. You will notice that the line of resistance requires you to drive forward slightly as you come out of the bottom.

 

Unilateral Row

  • Set Up Options: Set up with shoulders at a 45 degree angle to the bar end (promotes a neutral grip and more latissimus involvement)Set up with shoulders in line with bar end (promotes a more pronated grip and greater posterior deltoid/trapezius involvement)Grasp bar end with the near side handPerform a typical one arm row from a staggered or squat stance, forearm on non-working side braced on the thigh.

Unilateral Clean and Press

  • Set up with shoulders in line with bar end. Use a shoulder width, parallel stance.
  • Grasp bar end with the near side hand
  • Explode up, forcefully extending the hips.
  • Perform a quarter turn towards the bar as you go into the catch phase.
  • Immediately drive the legs again and press the bar end overhead.

Unilateral Standing Press

  • Hold bar end in working arm with a hip to shoulder width stance

  • Press overhead, emphasizing complete upward rotation in the shoulder blades

Unilateral Standing Press from Split Squat

  • Hold bar end in working arm with a hip width split squat stance (depth and knee angles will be determined by strength levels- deeper = harder, higher = easier)

  • Press overhead, emphasizing complete upward rotation in the shoulder blades.