This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
They don't call them landmines for nothing. You'll need an explosive motion to swing an Olympic bar from one side of your body to the other, giving you a full body workout that tests your obliques, legs, and shoulder muscles.
Wedge one end of an Olympic barbell against a wall or machine, or in the hole of a large weight plate lying on the ground for stability, and pick up the other end. Stand with the barbell perpendicular to your body, holding the elevated end in front of you at shoulder level with both hands just below the plate stack holder. Your right hand should be above your left, and your feet should be about shoulder-width apart (see Photo 1).
- From the starting position, bring the end of the barbell over to your right side, until it is at the level of your right knee. Your shoulders will turn and your weight pivot off of your left foot as your left knee drops toward the floor to accommodate your twisting motion. Your arms should be nearly straight, with the elbow soft (see Photos 2 and 3).
- Using the strength in your obliques combined with a powerful shoulder push, swing your end of the barbell up and over to the opposite side, while the other end stays on the floor. Try to keep a consistent arc, so that the barbell ends up on your left side by your knee (see Photo 4 and 5).
- Repeat the overhead swing in alternating directions until you have completed 10 swings. Then reverse your hands, putting your left hand in the top position, and do another 10 landmines.