By Ana Tocco Willey, O2X Strength & Conditioning Specialist (SCC, SFG, FMS, AADP, PRI, USAW, M.Ed.)
At the core of O2X, we understand that striving for excellence takes work and that maximizing human performance is about making consistent improvements daily. There is no quick fix. Our curriculum focuses on teaching skills to get 1% Better Every Day so you can finish your career as strong as you started.
When it comes to training, tactical athletes need to have a firm understanding about two main concepts: movement patterns and exercises. Movement patterns are basic movements the human body can perform, and all other exercises are merely variations of these.
For now, we’re going to focus on these basic human movements: Push, Squat, Hinge, and Lunge. The exercises we choose are ways to express these movements, and we can find variability in our training with different exercises. Increasing stability and strength during these exercises will help build resilience for these foundational movements.
A few rules of thumb before we start:
DO NO HARM. If you are experiencing pain or a past injury, we can always find a modification or variation. We can always work on something else. This does not mean work through the pain; we can always find an alternative approach.
DO NOT LET WEIGHT DICTATE TECHNIQUE. Technique is principal. Strive to make every repetition precise no matter what drill or exercise you are performing. The standard of the movement never changes, even as the weight increases.
SET THE STANDARD. Train as often as you can. Be smart and intentional when you have the opportunity to train. You can accomplish goals through accountability and high personal standards.
The exercises
Now, to the exercises. Many tactical athletes tend to stay away from barbells because of the complexity and technique involved with some of the traditional movements. But we’re taking an alternative look at the use of a barbell, to make it more applicable to the tasks and roles of the tactical athlete: the landmine. The setup is super simple. Most gyms have a landmine attachment; you just place the barbell in it and go. However, if this is not the case, you can simply wedge it in a corner of the gym or training room.
5 Barbell Exercises to Try
Landmine Overhead Press
This is a great variation to overhead pressing with a dumbbell or kettlebell. The landmine press does not force any joints or ligaments into a strict overhead press, nor does it make a shoulder achieve more flexion that it can accomplish, making this a great option for overhead training for those with limited range or those mitigating injuries. Most athletes lack the true shoulder mobility to do the overhead press, but find ways to compensate to get there; this exposes their anterior core, relying on their lower back to complete the exercise, rendering the shoulder to increased risk of injury.
- Stand in front of the landmine, and grip the bar with one hand.
- Lower the head of the bar to your shoulder, then press it back up.
- To make this more difficult, you can complete this exercise down on one knee (on the same side as the pressing arm). This allows you to minimize the amount of joints taking part in the movement
Coaching Tips
- Perform the concentric (pressing portion) and the eccentric (lowering portion) at the same tempo.
- Be sure to maintain engagement on the anterior core (ribs down) at the top of the movement. Many athletes tend to lean forward on the bar and break into extension (arching of the back).
- To have more of a vertical lift, drop onto one knee (on the same side as the arm you’re pressing with) and perform the press. You can also do a two handed press with both knees on the floor.
- Lower the bar back down with deliberate control to set up for the next rep.
- Focus on keeping your hips and shoulders square as you press; rather than maneuvering your weight around the bar.
Landmine Push Press
The Landmine Push Press is an explosive overhead movement. It is beneficial for full body power development and improved overhead stability and strength. You can perform this with one or two hands on the barbell.
- Start standing, arm extended overhead with the bar, then lower the bar to your shoulder.
- Keeping your core tight, bend your knees and hips a little bit, then explosively drive up, maintaining foot contact with the floor.
- Simultaneously shoot the bar upward so your arm is straight again. If you are performing this with one arm, your elbow should be in line with your ear at the end of the movement. If you are doing this exercise with two arms, you will finish slightly in front of your face (depending on your shoulder mobility).
Coaching Tips
- Perform the concentric (pressing portion) as fast as you can.
- Use both your arm and your legs together in a smooth and coordinated fashion to press overhead.
- Lower the barbell back down with deliberate control to set up for the next rep.
Landmine Squat
This is great variation to a front squat or goblet squat for those individuals who may have issues with their back and knees while squatting, or have issues with general squatting mechanics. This variation can teach proper hip and glute engagement more than the traditional goblet squat.
- Start by addressing the bar like you are going to hinge; place hands in a staggered grip. Maintain a flat back, and pick it up in one explosive motion.
- Now you are in your start position. It’s critical that you take time to get the correct starting position.
- Interlock your fingers together with your thumbs placed closest to your chest, instead of holding a staggered grip. This will allow you to hold the weight directly against your body, so your upper body can help support the weight.
- Stand with your feet hip-width apart, toes relatively straight. Stand close to the bar; standing too far away will make the movement feel awkward and add stress to your back.
- Squat down, driving your knees out while maintaining contact with your full foot on the ground.
- Drive up through your feet and squeeze your quads and glutes at the top for proper engagement.
Coaching Tips
- Stand up as close to the bar as you can. This will take stress off your back muscles, and allow your anterior core to work with the movement.
- Make sure to interlock your hands; having a staggered hand grip can put your shoulders and upper cavity into a compromised position.
- Be sure to maintain engagement on the anterior core (ribs down) at the top of the movement. Many athletes tend to lean forward on the bar and break into extension (arching of the back).
Barbell Hip Lift
The Barbell Hip Lift is a hinge movement designed to work the glutes, to improve your strength, speed, and power by teaching optimal hip extension. Hip extension allows us to utilize the power in your glutes, which are among the most powerful muscles in your body. This is a great exercise for those struggling with back and knee issues, who tend to find pain in hinging or deadlifting exercises.
- Set yourself up under the bar; place an AirEx pad or cushion between the barbell and your lower abdominal area. While your upper torso is lying flat on the floor, allow your head to rest on the ground. The feet should be flat on the floor under your knees. Using your hands, grip onto the bar and press down into your upper quad area.
- Drive your hips up, lifting the bar. In the top position your knees should be bent at 45° and your shoulders should remain on the ground, with your body forming a straight line between them.
- Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.
Coaching Tips
- The goal is to use full range of motion for this exercise.
- Drive your heels through the ground to get your hips as high as possible using the glutes; don’t compensate with the lower back.
- Placing the feet too far in front will make you feel this more in your hamstrings than glutes; move them back.
- Tuck your hips, similar to tucking a tail, to help back health. Hyperextending the lower back at the end of the lift and not maintaining a neutral spine will make you feel it in your lower back, which is not the goal.
- Control the movement on both sides of the exercise, this is not a jerking or fast movement.
Landmine Reverse Lunge
The Landmine Lunge is a hybrid movement that can be classified as dynamic because it is in the hinge and squat movement categories. While the benefits of a landmine lunge can help build strength, it can also improve balance, stability, and coordination. This is a great exercise, period. It is also great for those looking to work the glutes and quads who tend to experience knee or back pain during squatting patterns.
- Start by addressing the bar like you are going to do a hinge; place hands in a staggered grip. Maintain a flat back and pick it up in one explosive motion.
- Now you are in your start position. It’s critical that you take time to get the correct starting position.
- Interlock your fingers together with your thumbs placed closest to your chest, instead of holding a staggered grip. This will allow you to hold the weight directly against your body, so your upper body can help support the weight.
- Step backwards with one leg, lowering your knee to just above the floor.
- Once your knee has tapped the floor, step back into the starting position.
- Brace your core to keep the loaded barbell at chest level as you lunge.
- Repeat with the other leg.
Coaching Tips
- Focus on keeping your hips and shoulders square as you lunge back, rather than rotating your weight around the bar.
- Stepping back too far will make you feel this more in the hip flexors than the glutes and quads; make sure you step back into a stable position.
- Be sure to maintain engagement on the anterior core (ribs down) at the top of the movement. The tendency of many athletes is to lean forward on the bar and break into extension (arching of the back).
- Make sure,when stepping back into the starting position, to flex your toes to put you in the most stable and strongest position. This will allow you to have a strong push-off to get back to the starting position.
Now you have all of these tools in your toolbox for your next session with a barbell. Success doesn’t come from what you do occasionally, it comes from what you do consistently. Keep working toward getting that 1% Better. You’ve got this!
Incorporate these exercises into your training routine, or find them in one of the hundreds of highly effective and adaptable training plans in the O2X Tactical Performance App.
