Exercise of the Week: Half Kneeling Landmine Twist

I've shown a few different Landmine exercises recently, but what I haven't done is explain to you what exactly the Landmine is.  The Landmine is a piece of equipment that can be used for rotary or single limb training.  Here's a picture:

It's a nice piece of equipment that will run you close to $300.  If you don't feel like shelling out $300 for this bad boy you have another alternative where you can just about do the same exercises as you can with the Landmine.  The solution?  Wedge one end of a barbell in a corner.  A pretty simple and cost free alternative, right?

Now that we know what the Landmine is here's another exercise that can be used, the Half Kneeling Landmine Twist.  As with other core exercises I like to use a from the ground up progression meaning the first progression is in a tall kneeling or half kneeling position.  From there we will move to a standing position. Then from the standing position you can move to a split stance or single leg stance. Here in the half kneeling position the focus should be on two things: contracting the glute on the downside leg and keeping the knee of the upside leg straight ahead the whole time.  Doing these two things will re-enforce hip stability as the core is trained through a rotational pattern.  Take a look:

Exercise of the Week: Single Leg Trap Bar Deadlift

Exercise of the Week: Val Slide Plank Roll Out

Here is another rollout variation to add to your core training exercise library.  You can file it under the anti-extension category.  All you are going to do is get into a plank position with your forearms resting on a pair of Val Slides.  From this plank position you are going to slide your forearms out in front while trying to maintain that neutral spine position you started with. Widen your feet a bit if you are feeling a bit unstable or bring your feet right next to each other to increase the difficulty of this exercise.



 

Exercise of the Week: Anti-Rotation Goblet Squat

This week's exercise combines two exercises that are used in a lot of my clients programs:  the anti-rotation hold and the goblet squat.  Each exercise used alone will get at your core.  Put the two together and you get an enhanced effect.

In order to perform this exercise all you are going to do is loop a Super Band around a power rack or some other type of post and then wrap the other end of the band on the far side of the kettlebell handle.  A 1/2 inch Super Band should be more than enough resistance.  If you do want more resistance, before you get into your squat step further away from the post.  Once you are set up and have the kettlebell in the goblet position, descend into your squat while resisting the rotational pull from the Super Band.  Perform 6-10 reps facing one way and then 6-10 reps facing the other way.

Here's what it looks like:

Exercise of the Week: Band Resisted Kettlebell Swing

The kettlebell swing is an explosive exercise in itself....at least when it's done right.  So there may be no need to make it even more explosive.  But may be you do want to make it more explosive?  Or may be you do not have access to a heavier kettlebell.  Here's where the band resisted kettlebell swing comes into play.  By simply employing a Super Band or some other type of resistance band you have made the swing a bit more explosive and a bit harder since you now have to overcome the additional resistance from the band.  Take a look at the setup and execution of this swing version in the video below.



One thing before you go trying this exercise out.  You have no business doing a band resisted swing if you can not do a proper kettlebell swing.  Really take the time to learn the swing because I'm not seeing a whole of good swinging going on out there these days.

Exercise of the Week: Half Kneeling Landmine Press

The Landmine Press is a nice alternative pressing motion for those who may not be able to handle direct overhead pressing.  It's also an exercise that is going to place a demand on core stability because of the off set loading.  Here it is performed in a half kneeling position.  From the half kneeling position I'll progress it to a standing position and then progress that to a more dynamic movement where a stepping, lunging or squatting pattern is used.  A simple yet effective exercise with a simple yet effective progression.

20 Healthy Ways to Eat, Drink and Be Merry

1. Don't have time to workout?  Shorten up your workouts.  Every workout doesn't need to be 60 minutes long, which seems to be the standard time for a workout.  You can get a quality 20-30 minute workout in when you are pressed for time.
2. Make sure you eat before going to that holiday party.  Don't save your self for the party because then you are going to be more likely to overeat.  Maintain your normal eating schedule.
3. Do not wait for New Years to start exercising and eating right.  Get started on it now.
4. Just because desserts are in abundance doesn't mean you have to eat them in abundance.  Pick one dessert you really like and go with it.
5. Body weight can be used as resistance.  Getting a workout in doesn't mean you have to go to the gym.  A workout consisting of body weight exercises such as push up variations, plank variations, squats, squat jumps, lunges, burpees, etc. can do the trick.
6. So you did enjoy that holiday party a little too much?  Try to fast for an extended period of time the following day.
7. Don't have time for a "cardio" session?  Good. Do a 12-15 minute interval session instead.
8. Keep your protein, vegetable and water intake up to stave off any cravings.
9. A few drinks here and there is fine.  A lot of drinks here and there is not so fine.
10. Because everyone else is overdosing on cookies and egg nog doesn't mean you have to.  Because everyone else is skipping their workouts doesn't mean you have to.  Be yourself.
11. Try to maintain your normal sleep schedule.  
12. Chill out.  Stop stressing over which ugly sweater to purchase for your loved one.  High stress means high cortisol levels.  High cortisol levels means an expanding waistline.
13. Keep your workouts simple.  Now is not the time to start experimenting with stuff you have never done before.  
14. Use your body weight exercises as a measure of where you are at.  If push ups or chin ups are getting harder as the days and weeks go you are either not keeping up with your workouts or having a few too many Christmas cookies.
15. Dropping the volume of your workouts means you want to keep the intensity of your workouts up.  
16. Forget about fat loss in the gym.  Focus on strength.  Focus on fat loss outside the gym by trying to keep your nutrition in check.
17. If you are currently keeping a food log do not stop keeping a food log just because it's the holiday season.  If you are not keeping a food log, it might be a good time to start.  Each day during the holidays counts just as much any other day during any other month.
18. Allow yourself some extra carbs on days that you get a workout in.  Days that you are not working out focus on keeping your vegetable intake high.
19. Plan ahead.  You know how much shopping you have to do.  You know when the parties are.  Know when you are going to get your workouts in.  Get them on your schedule.
20. Don't accept the fact that average American gains weight during the holidays.  The holidays are an excuse to gain weight, not a reason to gain weight.  And who wants to be average anyway?

Happy Holidays!