The muscles in the middle of your body are designed to prevent excessive motion in the spinal column, pelvic girdle and rib cage. As a team, these muscles work to produce an isometric hold—a pillar effect that transfers force through the legs to the arms. A very effective anti-lateral flexion and anti rotation core stabilization exercise is the landmine rainbow.
How the Core Muscles Work
If the goal of a fitness program is to produce carry over to better function in real life activities, then the training has to happen in an upright position. The function of the core muscles is to hold the middle of your body still as the arms and legs move. A sprinter must keep his spine and pelvic girdle stable as the limbs move and transfer forces into the ground to propel the body through space. When you lift the groceries out of the car, your spine must stay stable as you use your legs to lift and carry the bags into the house. Landmine rainbows train core stability in a standing functional position.
A Landmine is a modification on the use of an Olympic bar. The bar is anchored onto the floor at one end with a Landmine device and you lift the free end of the bar with a load of your choosing. At FFAC, we have five landmine set ups that can be used with either a standard 45 pound Olympic bar or a 15 pound training bar. These are the reasons to use a Landmine.
Exercise Of The Week–Kneeling, One Arm Landmine Press
Improve vertical pressing strength. Increase core and shoulder stability.
Strengthen the shoulders, triceps, abdominals, and obliques. Increase neurological control of shoulder girdle and core musculature.
Kneel down (one knee with one foot planted) at the end of the barbell (positioned in landmine). Pick up the end of the barbell with the hand on the same side as the knee that is down. Your hand should almost be touching your shoulder at the start.
Firmly grasp the end of the barbell, brace your core (by inhaling and expanding your abdomen) and extend your arm pressing the bar away. Repeat on the other side.
Starting with your hand/end of the barbell too far away from your shoulder. Not extending your arm all the way. Not bracing the core. Allowing flexion or extension of the hip joint.
Jeff Tirrell, B.S., CSCS