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The Landmine Rollout: The Best Ab Exercise You’re Not Doing

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The landmine rollout is a progression from traditional ab rollout exercises, making it one of the best (and most challenging) exercises around for blasting your core.

 

Like other rollout variations, the most basic being stability ball rollouts on your knees all the way to wheel rollouts on your feet, the landmine rollout trains you to resist lower back extension. The goal is to keep your back flat.

That’s why the most important first step here is to, before starting your first rep, take a deep exhale to activate your abs and flatten your back. When you exhale, your deep abdominals can fully shorten, which is why pairing the exhale makes this more effective. Then grab the end of the barbell with both hands and rollout like normal. I’ve found it to be more comfortable with both hands as far outside as possible. 

Antirotation Component

Because the landmine means there’s only weight on one side, as you rollout, the weight will move away from your center of gravity. When this happens, you have to use the abdominals and obliques on the side it’s moving away from to resist rotation. If you have weak abs in this respect, your hips will shift to the side.

Because this is an added component to an already

Add Weight For Easy Progression

Unlike an ab wheel, you can easily progress this variation by adding weight to the barbell. Although be cautious when adding a lot of weight. This is a challenging exercise as it is, and remains effective at light weights.

You can also progress this by moving onto your feet, although that’s very challenging. If you have done variations like bench wheel rollouts before though (video below), I’d try those first before going with the landmine rollout on your feet.

 

 
 
 
 
 
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A post shared by David Rosales (@davidwilliamrosales)

 

How to Program a Landmine Rollout

This belongs in a long line of progression AFTER you’ve learned how to do stability ball rollouts and wheel rollouts of different variations. It’s an advanced exercise, and one you’ll have to work up towards.

That said, if you’re doing a program that only includes landmine exercises (what I’m doing right now and working on creating for other), then throw these in along with your landmine squats and rows.

About the Author

David is a writer and strength coach and co-owner of Roman Fitness Systems. In addition to helping run RFS, he's also the head editor for prohockeystrength.com., the official website of the Strength and Conditioning Association of Professional Hockey. You can also check out his Instagram, he's pretty easy on the eyes.

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