This is another lateral core variation. Similar to the TRX Lateral Lean, the goal is to stay tall and resist bending as the weight goes through the arc pattern. The shoulders should turn slightly toward the direction the bar is moving, but the hips should stay “square”, looking straight ahead.
Landmine Anti-Rotation Arc
Unlike the TRX lean, this only requires a barbell and can be done in almost every gym. If you don’t have the landmine attachment, you can wedge the other end of the bar into the corner of a rack or sit it in the hole of a weight plate.
Typically performed for 3 sets of 6-12 reps, progressed by adding range (arc from hip to hip instead of shoulder to shoulder) or adding load. This can also be done from a tall kneeling or ½ kneeling (1/2 arc) position to change the input from the lower half.
Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.
To your success,
Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com
P.S. If you’re interested in how core training fits into a hockey-specific training program, check out Ultimate Hockey Transformation.
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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.
“I have worked with some of the "top" people in the world, and can honestly say that Kevin stands above the rest.”
Colby Cohen, Providence Bruins, AHL