Zirv Fitness
Strength exercise

Landmine Rainbow

How to do it

  1. Load a barbell into a landmine attachment and stand with feet shoulder-width apart, gripping the free end with both hands at chest height.
  2. Brace the core and set the feet firmly so the hips stay quiet while the arms and torso do the work.
  3. Arc the end of the bar down and across your body toward the floor on one side, tracing a low rainbow-shaped path.
  4. Continue the arc up and across to the opposite side, keeping the arms slightly bent and the movement smooth rather than jerky.
  5. Exhale as the bar sweeps across and inhale briefly at the top of each arc before reversing direction.
  6. Keep the low point of the arc close to the floor without letting the bar bounce off it, which is the common fault to avoid.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
External ObliquesMuscles on the sides of the abdomen responsible for trunk rotation and lateral flexion. All External Obliques exercises

Related Core exercises

Cable High-to-Low Wood ChopCable Low-to-High Wood ChopCable Rotational ChopCable Wood ChopDumbbell WoodchopHanging Knee Raise (Oblique)
Type
Strength
Equipment
Barbell, Landmine Attachment
Primary muscles
Core, External Obliques
Measured in
Reps and weight