Exercise of the Week: Landmine Rainbow

Let’s take a closer at the Landmine Rainbow core stability exercise. For those of you who aren’t familiar with what the landmine is, it’s a barbell that slides into a sleeve so it becomes locked into a stable, pivoting point. I know many members at the BAC are unaware of this piece of equipment which is located on the new Synrgy 360 unit and also the squat racks. The rainbow is a great core stability exercise where the goal is to keep the spine from moving. Core stability is maintaining a stable and unmoving spine with some type of movement at the extremities, in this case the arms.

Muscles Worked:

Core-Muscles-450x250

Quadratus Lumborm (lower back)
Obliques
Transverse Abdominis
Rectus Abdominis (abs)

Steps to Execute Exercise Properly:

With the end of the landmine up to the chest, assume a slight squat position
Fully extend the arms in front of the body and draw the belly button in
Lower the barbell to one side of the body while maintaining the spine in a vertical position
Only allow the shoulders to move but NO rotation or tilting from the trunk
Repeat for the desired amount of repetitions

Note:

Keep the top arm straight as the barbell moves to the side of the body. The body arm is allowed to bend at the elbow to help support the weight of the barbell.

Garrett McLaughlin is an athletic trainer, personal trainer, and certified active release techniques provider. He is passionate about creating safe, and effective fitness and rehabilitation programs for the general population and athletes. ‘Like‘ Garrett’s Facebook page to stay up-to-date on related health, fitness, and nutrition information.