CategoriesProduct Review

A Cool Way to Upgrade Your Landmine Variations: The Gut Wrench

Whoa – I was thiiiis close to titling this post “A Cool Way to HACK Your Landmine Variations,” and then I remembered I can’t stand people who use that word incessantly.

Hack.

You see articles or blog posts use it all…the…time, as if to imply 1) they know something we don’t, some short-cut no one in the history of ever has ever thought of before and 2) that they’re some sort of uppity, bourgeoisie Dumbledore or something with a bevy of tricks up their sleeve:

  • 5 Tips to Hack Your Sleep Habits
  • Hack Your Way to Increased Muscle Mass
  • Use These Hacks to Hack Your Next Article on Writing About Hacks.

Anyway, I remembered I wasn’t an asshole and decided to go with “upgrade” instead.

You’re welcome.

Copyright: lightwise / 123RF Stock Photo

Upgrade Your Landmine Variations: The Gut Wrench

I receive inquiries from companies and individuals all the time asking me to try their stuff out in the hopes that maybe I’ll like it and share it amongst my “tribe.”

Admittedly, most of the time, it’s just not a good fit for what I do and what I believe in. I had an individual reach out to me once asking me if I’d be interested in trying out their “Keto” supplements.

“They’re very effective,” she said, “and I’m sure the bulk of your audience will agree.”

In my head I was like, “I’d rather jump into a dumpster fire.”

I don’t know, maybe they were effective (at what, I have no idea); and maybe I’m a big, fat, meanie head for not giving something new a try, but all I did was politely say “no thanks” and move on with my life.

I’ve also had people reach out to see if I’d be interested in trying out “x” piece of equipment or maybe they want to send me some of their apparel that does all sorts of fancy things like keep track of your heart rate, exfoliates your skin, and filters your sweat so that it can be recycled to grow organic grass fed acai berries.

I’m always flattered and always try to be respectful when I know something’s not a proper fit for me or my brand.

It comes with the territory for being moderately e-famous.

NOTE TO AUDI: If you ever want to send me one of your new Q5’s to try out I won’t say no…:o)

That said, it’s not always a shit show. Every now and then I’m sent something cool, and something I think everyone else will think is cool too.

Like…

…The Gut Wrench

The people over at StrongerThanU.com reached out to me several weeks ago asking if I’d be interested in their gadget, The Gut Wrench.

Full Disclosure: I receive zero kickback or affiliate income for recommending this product. I’m keeping my fingers crossed for a future hug, though.

I know based off the picture above it doesn’t look like much, but once I saw it in action I knew I’d want one to have in my studio.

It makes having a dedicated Landmine (or Angled Bar) attachment obsolete. I can do a multitude of Landmine exercises anywhere in the gym I please: in the corner, in the middle of the gym floor, over here, over there, pants on, pants off, whatever.

When I got back from Australia last week The Gut Wrench was waiting for me and I immediately starting playing around with it.

 

And boy do I like it.

It’s small, sturdy, and I can use it for soooo many activities; a god-send for anyone who works out of a limited space such as myself.

In the video above I’m performing a Rotating Alternate Landmine Press (0ne of my favorites), and because the Gut Wrench is designed the way it’s designed the barbell doesn’t “slip” on the floor.

I.e., It stays in place.

Too, I’m still able to perform all the same lower body movements as well without any worry that the barbell will travel away from me.

If you’re a gym owner or someone who needs a little more versatility with your Landmine exercises I’d seriously give The Gut Wrench a consideration.

Seriously, Audi, call me.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Hip Flexed Landmine RDL to Reach

Sometimes I think my brain sucks.

I’ll be the first to admit I don’t consider myself an innovator in the fitness industry. My talents lie in taking other people’s information1, letting things ruminate for a bit, figuring out how it may apply to my clients, then adding my own spin or take, in addition to a few Star Wars or Jason Bourne references (maybe an f-bomb or two…or three), and then disseminating it to my tribe.

I.e., you.

Much like many of you I peruse Twitter, Instagram, and LOLcats for a little inspiration and to see what other people in the industry are doing to make their clients/athletes better. And, much like many of you, I read an article or watch a video that piques my interest and think to myself…

…”well, FML, why didn’t I ever think of that?“

Today’s edition of Exercises You Should Be Doing is a clear example of this.

Copyright: wavebreakmediamicro / 123RF Stock Photo

 

I’ve always had an infatuation with the landmine.

The piece of exercise equipment, not the nefarious tool of war.2

It’s one of the more versatile tools in the weight room and I’ve used it to perform everything from deadlifts and squats, to hollow presses and rows, to single leg work and a plethora of core exercises.

I thought I had seen it all. Between stalking Ben Bruno, Joel Seedman, and Meghan Callways’s YouTube pages, I thought I had seen every application of the landmine possible.

I then I saw this.

Hip Flexed Landmine RDL to Reach

 

Who Did I Steal It From? – Virginia Beach based strength & conditioning coach, Vernon Griffith.

What Does It Do? – I know, I know. Some of you may be watching the video and are like “da fuck?”

But hear me out.

Well, hear Vernon out:

“This is a ground based movement that I have found to be successful in challenging hip mobility, strength and stability. Mobility is A LOT more than just stretching.”

The addition of the landmine is brilliant because it provides a base of “irradiation” (body tension) which helps prevent unwanted movement – namely in the lumbo-pelvic area – and locks the trainee in so (s)he can challenge the hip(s) and core.

Key Coaching Cues – Start in a half-kneeling position (inside leg UP) and be sure to use your top hand to push into the barbell for added stability.

– Lift foot off ground, pushing into barbell to maintain TENSION, and begin to hinge on the flexed side.

– GO SLOW. The whole point of this exercise is to “own” your position(s). Hinge back until the inside leg is fully extended and then squeeze glute for 2-3s count (again, owning the position).

– Reverse the action and return back to starting position, but this time when you’re back to the half-kneeling position, add a reach by pressing the barbell overhead and then contract the opposite (flexed side) glute. Pause for another 2-3s count.

– Repeat for 3-5 reps/side.

– You don’t need to load this exercise very aggressively. I’m only using a 10 lb plate in the video and that was more than enough. An empty bar will work too.

This drill can be used as part of a general warm-up for the hips prior to squatting or deadlifting. Or, even better, as an additional exercise as part of a mobility or GPP day.

Give it a try. It’s harder than it looks.

And it feels awesome.

CategoriesExercise Technique Exercises You Should Be Doing

Exercises You Should Be Doing: Rock the Boat

With apologies to any 90s hip-hop and R&B fans, today’s exercise has nothing to do with Aaliyah’s hit “Rock the Boat.”

OMG – such a classic song.

I listen to this song – as well as other songs from all her albums (Age Ain’t Nothing But a Number, One in a Million, Aaliyah) – and can’t help but wonder “what might have been?” if she hadn’t died so tragically back in 2001 in an airplane crash.3

Alrighty then, lets move away from the somber tone shall we?

I’ve got a quick-n-dirty exercise for you to try this week.

Rock the Boat

 

Who Did I Steal it From: Surprisingly, not Ben Bruno (the landmine Jedi that he is).

Last week, before heading to NY, I stopped by Mike Reinold’s place, Champion Physical Therapy & Performance (in Waltham, MA), to film a few podcasts and to get a quick lift. Strength coach Rob Sutton showed me this bad boy, and I really liked it.

What Does It Do: It humbles you for sure.4

Outside of that, it’s an excellent drill that trains the abdominals (core) in a more “functional” manner. I.e., anti-extension, not to mention there’s a high degree of resisting rotation (loop stress) as you, you know, “rock the boat” moving the barbell from side-to-side.

Key Coaching Cues: This is a self-limiting exercise in that the ROM used by each individual is going to be determined by his or her’s ability level. The idea, however, is to “lock” things down and place a premium on lumbo-pelvic-hip control (no excessive lumbar flexion or extension).

Foot width will vary (closer together = harder).

Shoot for 5-8 repetitions per side. But you could also make this a timed event, say, 15-20s, working up to 30-40s.

Have fun!