Standing Side-Bend Landmine
Crush your core! Strengthen obliques with controlled side bends using a landmine for a targeted, effective workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Weight plates for added resistance (optional)
Positioning:
Start Position: Stand next to the landmine with your feet shoulder-width apart. Hold the end of the barbell with your right hand, your arm fully extended down at your side.
Body Alignment: Your torso should be upright, and your core engaged. You may place your left hand behind your head for support or keep it at your waist.
Movement Instructions:
Bending: Slowly lean your torso to the right, allowing the barbell to move down along your side. Focus on bending at your waist without twisting your torso.
Range of Motion: Go as low as comfortably possible while maintaining a stable stance. Ensure your knees remain slightly bent and your left side remains straight.
Pause: Hold the bottom position for a moment, feeling the stretch in your obliques (the muscles on the side of your abdomen).
Return: Engage your core and pull your torso back to the starting position, straightening your body. Ensure that you control the movement on the way up.
Repetitions: Perform 8-12 repetitions on the right side before switching to the left side and repeating the exercise.
Tips:
Keep your movements controlled to avoid using momentum.
Focus on using your oblique muscles to initiate the movement.
Start with lighter resistance and gradually increase the weight as you become more comfortable with the exercise.