"If you want a strong core that will help you perform athletically on the field, you need to perform integrated core exercises," says Nick Tumminello.
To do this, you need to work your core while engaging your shoulders and glutes.
The Landmine Rainbows is a great addition to any ab workout.
By arcing the landmine up, above and around your center of gravity, you dynamically activate a huge number of muscles throughout your body.
The biggest key here is to not allow your hips or shoulders to rotate and to prevent your spine from bending sideways or flexing forward.
If you cannot do this, you must use lighter weight. This is not the move to sacrifice form for weight.
How to Perform Landmine Rainbows
- Place a barbell in a landmine rack and load the desired amount of weight (it's best to start light).
- Stand directly in front of the end of the barbell and raise it above your head with both hands.
- While keeping your body stationary, move the barbell in a rainbow-like arc. Bend slightly at the elbows while moving the weight, but try not to rotate at the hips or shoulders.
- Stand tall throughout the movement.
Sets/Reps: 2-3 sets of x 6-8 reps