With the right attachments, you can squat, clean, press, and row with the landmine. Why is it vital for you to invest in linebacker landmine attachment? The close grip using a single iron grip slot is probably the strongest, most natural and simple, however, for folks who have trouble with anterior shoulder drift (shoulder rounding) this may not be ideal. Think of these as a great squat and lunge method for eliminating energy leaks and reinforcing the idea of maintaining near maximal full body tension throughout. If you’re looking for a unique way to perform intense squats that deload the spine and legs but also require near maximal effort and intensity, these are tough to beat. Many people lack the requisite thoracic extension, scapular upward rotation, and/or tissue quality to bring their arms overhead without some sort of major compensation: excessive lumbar movement, forward head posture, or my corneas jumping out of their sockets from watching. Simply put, this forces you to lock your mechanics in from a mediolateral component as well as an anteroposterior component. There’s no harm in me stepping further back toward the fulcrum or even forward in front of the plate, as both modifications will create different stimuli for the muscles of the back. When you examine the overhead press one could make an argument that the most natural path is to have a wider hand position at the bottom and a closer hand position at the top. A majority of explosive power movements I do with my athletes are relatively simple bilateral movements such as jumps, Olympic lifts, plyometrics, & med ball drills. As an Amazon Associate we earn from qualifying purchases. Besides blasting the upper back and legs the core gets absolutely pulverized due to the high levels of anti-lateral flexion needed to maintain a neutral spine and avoid losing your base. Athletes include Austin Larkin & Jullian Williams. This allows the lifter to use a grip placement approximately 12-24 inches apart ultimately allowing the most natural scapulohumeral rhythm. Just like a squat, a proper lunge involves a slight angled torso lean and hip hinge making the landmine the perfect tool for combining the lunge with a push press from the front. To return to the starting position, reverse the hand position and the body as you transition back to the starting position as shown. Single and double handle attachments let you grip the bar more securely. These are not organized in any particular order. … This provides many options including lateral/suitcase deadlifts, lunge or split stance deadlifts, single leg deadlifts, and more. Similar to any landmine variation this can be performed as a single or double arm version. Simply anchor a basic multi-purpose V-grip cable attachment to the collar of the landmine station and voila you have yourself the perfect landmine Zercher squat station. keeping the elbow too close to their body) and forget to fully retract at the top. Be prepared for your upper back and arms to take a pounding as well as you can go unusually heavy on these while still feeling safe and controlled. While the neutral grip does tend to feel quite comfortable for most folks, the pronated grip tends to transfer better to actual barbell movements (i.e. This system lets us make a list of 10 Best linebacker landmine attachments available and trending in the market these days. If you’re an overhead or throwing athlete or simply have frequent shoulder issues, this is incredibly effective and therapeutic. We have brainstormed the possible questions that would come into your mind. The landmine front squat can also be performed using the front curled squat protocol. Facing away from the landmine anchor points allows the lifter to work on their deadlift lockout as the movement naturally pulls up and slightly back at the top thereby reinforcing hip extension. This can make it quite difficult to fully retract and medially rotate the scapula as the shoulders can feel feel crowded and stuck. Think of this as similar to an underhand med ball hip toss only the lifter can overload the movement to work on maximizing power and strength simultaneously. These also pair very nicely with incline landmine chest presses. The lateral rows shown by Leslie and I represent some of the most natural and easy methods I’ve ever used for overloading the back on single arm bent over rows. The client begins with the reverse lunge setup, barbell in the right hand, and left foot forward as shown. Although most forms of offset training involve only one offset component (typically weight), the landmine offset leverage protocol involves 4 as there is a quadruple offset effect. Clean and Jerk – Neutral grip handles allow natural movement during cleans, jerks and other Olympic Variations. The rear facing version (variation #1) really crushes the lower lats and reinforces shoulder packing and depression of the scapula since the weight is moving in a slight arch posteriorly as you move into the contracted position. Perfect for Baseball Basketball Lacrosse Soccer Tennis. the Lord of the Landmine. The Yes4All T-Bar Landmine is great for saving space and has a simplistic design for versatile wo... 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