Here’s one of my awesome clients @cali.shad demonstrating an intense core landmine exercise. Essentially she’s holding a single arm plank while performing lateral rollouts with the opposite arm. In reality this combination targets every component of core stabilization including anti-extension, anti-rotation, and anti-lateral flexion. In addition, this requires significant upper body strength and postural stability (from head to toe). It’s important to point out that a majority of the load is on the arm that’s performing the single arm plank not the lateral rollout arm. If too much load is placed on the lateral rollout arm the movement tends to feel unnatural.
It’s also critical to highlight a component of individual differences namely joint stability and hypermobility. Notice, how Cali has a slight tendency to hyperextend the elbow of the rollout arm. Hypermobility is a common problem in many individuals and is even more prevalent in females particularly in the elbow joint. While this is something that should be minimized and avoided when possible, the key is to avoid this under significant load/tension. As previously mentioned, during this exercise there’s very little tension on the rollout arm with a majority of the tension on the planking arm. You’ll also notice that Cali’s planking arm is not hyperextended which is the key. Simply put, completely eliminating all traces of hypermobility or excessive ROM in specific populations may not be feasible however minimizing these factors under intense loading and high forces is something that should be emphasized when possible.
If you’re looking for a program that teaches you how to incorporate unique core and ab exercises into your routine, check out my Complete Templates Series at https://www.advancedhumanperformance.com/ahp-complete-series-template/
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