Here I have 2 NFL
Here I have 2 NFL athletes and GSP sponsored pros Bryce Jones and Julian Williams performing an eccentric isometric split stance thruster on the landmine station. Before discussing this movement, reminder we’re having our Thanksgiving & Black Friday Special with 30% off all training programs, books & workout routines on website. Use code BLACK30 expires Monday at midnight. See website link below
Now lets talk about this movement.
The barbell thruster exercise is a CrossFit staple. However, if we examine the movement closely we can see there is a significant mismatch of force vectors. For example, during the bottom of a properly performed front squat the lifter should demonstrate a slightly forward torso lean of 10-20 deg as this simply indicates optimal biomechanics with the hips set back as they should be. The resulting force vectors produced would indicate that the bar is ready to be launched up & slightly forward at that same 10-20 deg angle.
Unfortunately, due to gravitational forces & the nature of barbell movements the lifter must immediately alter the natural path of the barbell. While it’s obviously a movement that lifters can adapt to over time & learn to make adjustments, this arguably represents an unfavorable kinematic sequence. In fact, one of the reasons why the push press exercise (arguably a more functional movement) is performed with such an abbreviated squat/knee dip is because it keeps the lifter’s torso in a more upright position thereby optimizing the force vectors for the overhead launch.
With that said, one could argue that the landmine represents the optimal tool for performing the overhead thruster from either a squat or lunge position. That’s because both a proper squat and lunge involve a torso position with a slight forward lean which in this case helps produce a force vector that is perpendicular to the barbell. This allows the lifter to take full advantage of the entire lower body (glutes & quads) to launch the weight up not just the quads. As a bonus the lunge version addresses balance, hip mobility, stability, & symmetry.
Read more in full article with 30+ landmine exercises you’ve never done at https://www.advancedhumanperformance.com/blog/landmine-exercises
I have a feeling there's going to be a band version coming soon Dr.S!
This is a great
This is a great alternative for a barbell thrusters in case you’ve got some shoulder issues.
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The Landmine, which builds explosive strength from ground level, got its name and modern design from Richard Sorin of Sorinex Exercise Equipment in the US. His Son Bert Sorin, a hammer throwing athlete, had gotten the idea of using the landmine for rotational strength from Olympic hammer thrower Jud Logan. Instead of using his shoe, Bert thought up an easier way to rig an Olympic bar so it could be used on its tip and moved in a rotational and hinging manner. And so the landmine was born. Although using a barbell by holding one side and sticking the other side in a corner goes back even further in training history, Sorinex did improve on the concept which changed the horizontal use of barbells in strength training facilities and gyms.
Conventional Barbell Thrusters can have some challenging mobility demands for the average gym client. Using a landmine instead will make the squat and press easier, not only because you can’t rig a barbell with as much weight on one end as on two, but also because holding the bar at the end eliminates the stress on the wrist and shoulders. Making it an easier movement pattern because of the easier strength curve. The exercise also has a great transfer to athletic performance due to the direction in which the power is delivered. Try adding a tabata protocol of landmine thrusters as a finisher at the end of your workout.
This is a great all-body exercise that I add to my circuits. I'm not as fast as your guy, but I aim for a complete stretch at the top.