T-bar-Detonator Post Landmine Training 7 classic actions recommendations

T-shaped barbell is also called a land detonator (Post Landmine)! is one of the tools used for muscle strength, explosive power and core training, providing trainers with a more angle and smoother operation method.

　　Fix one side of the detonator in the center of the bar, and the part of the bar is placed on the other side of the detonator, so that you can start the operation.

　　Are you tired of barbells and dumbbells? Today, go to the gym to try a training class with detonators as the theme! Below we introduce 7 related training movements! Let it help you build a strong body

　　Perform 2-4 sets of each movement, each set of exercises 8-12 times, rest for about 60 seconds between groups

　　(1) Forward squat:

　　Step on both feet, shoulder-width or slightly wider as you want, slightly abducted toes. Hold one end of the barbell with both hands, put your head up and chest, and your spine is in a neutral position! Stick your waist and back

　　The body leans forward slightly! Squat down and sit back, while flexing your hips and knees, squat slowly, keep your knees stable and not moving forward, squat down, open your groin, and try to touch your elbows or the inside of your knees .The entire torso is located in the middle of the legs!

　　Squat until the thighs are parallel to the ground or slightly lowered, pause for a second! The center is stable in the middle of the soles of the feet, push the ground hard, and use the strength of the thighs and hips to squat upwards!

　　(2) Single-leg deadlift:

　　First, close your feet together, stand straight, and hold the front part of the barbell. Then, slowly lift your right leg and lift your knees. The golden rooster is independent! At this time, the key points should be paid attention to: the pelvis, the spine is neutral, and the body is in a normal position!

　　Start with the other leg raised backwards Bend over and bend your hips, try to straighten your legs and lift them to level. Feel the back of your legs and hips slowly lengthen, keeping them in a good position in the process

　　After keeping the hips bent for 1 to 2 seconds, tighten your hips, pull up your body, and restore the starting position. This process looks relatively simple, but it is also the most prone to problems. The problem occurs not because the difficulty of the movement details is increased, but because the practitioner has poor balance and is prone to skew

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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（3）Retreat lunge squat:

　　Stand up on both feet, shoulder-width or slightly wider as you want, slightly abducted toes. Hold one end of the barbell with both hands and place it in front of your chest, lean forward slightly

　　　Retreat with your right foot and follow the lunge squat, pay attention to raising your head and raising your chest, and your spine is in a neutral position!

　　(4)Single-arm chest push:

　　This is a bench press change! Lying on your back on the floor, the barbell is close to your head next to you Push the shoulder position, then hold the barbell with one arm and squat forward, push upward! Then exchange hands!

　　(5) Kneeling position, one-handed shoulder push

　　Kneeling on the ground, grab the barbell with one foot, bend your elbow, hold the barbell in front of your chest. Maintain the stability of the torso, lean forward slightly, .

　　Then, the core is stable, and the hand is straightened to push the barbell forward so that the arm can approach the ears, but it does not push the barbell in the middle. Remember not to lock the elbow when straightening; then slowly lower it and retract the barbell back to your chest.

 (Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

　　Anti-rotation core strength training: Landmine ArchsT-shaped bar anti-rotation exercise

　　　Exclusive butt movement for girls—T-shaped bar deadlift

　　Single-arm T-shaped bar squat press-build a strong shoulder

　　T-shaped barbell chest push (Landmine Press)

　　Latissimus dorsi exercise: T-shaped barbell single-arm rowing!

（6）Anti-rotation exercise!

　　Use T-shaped bar training to move the barbell left and right, creating a twisting force on the body, and the body must "resist" this twisting action (power), and do not let the body twist along with it 　　　Please remember that you are trying to resist the movement of your spine! So keep the core tight and don't let the weight control you!

　　(7) Lung-step rotation

　　Sharpen the front of the barbell with both hands as for your chest, keep your elbows bent. Then rotate your body to the left and turn the barbell to the right and touch the ground! Then continue, turn from one side to the other.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations 　　Anti-rotation core strength training: Landmine ArchsT-shaped bar anti-rotation exercise

　　　Exclusive buttock movement for girls—T-shaped bar deadlift

　　Single-arm T-shaped bar squat press-build a strong shoulder

　　T-shaped barbell chest push (Landmine Press)

　　Latissimus dorsi exercise: T-shaped barbell single-arm rowing!