The Landmine Tricep Kickback is going to feel like a hot branding iron on your triceps...in a good way.
And yes, there IS a good way...and it's going to carve a killer horeshoe into the back of your arm.
The exercise is a simple Landmine Kickback...and when you do it, the focus is entirely on the contracted position. We don't care at all or need to worry about any tension in anything but that contracted position.
Instead of moving the WEIGHT up and back like in a dumbbell kickback, you're going to instead shift your BODY forward, which then moves your arm into optimal position for that intense tricep contraction.
Here's what it looks like. I'm using a Landmine attachment, but if you don't have one, you can just brace the end of the bar up against something solid like a machine or wall and it'll work exactly the same.
Use a light weight to start. The leverage of the tricep is poor at that top position.
Start in the normal kickback position but set one foot a little forward (on the non-working side), neutral grip on the end of the bar.
Move your body forward until your arm is locked out straight. And squeeze your tricep HARD to maintain that position.
Notice how the weight and my hand stay in the exact same spot...only my body is moving.
This is the peak contracted position of the tricep and it will HURT.
Move your body back then repeat. Aim for 6-8 reps on each arm.
I find this variation to be better than dumbbell kickbacks because the bar stabilizes the load to a large degree...you can just focus on putting yourself into the best possible position to achieve the strongest contraction possible.
If you like that exercise, check out the BEST Landmine training resource I've ever seen...
It's put together by my friend and colleague from Vancouver, BC., Meghan Callaway, and it's called the Ultimate Landmine Program.
If you liked that tricep exercise, that's only scratching the surface of what you can do with this very simple barbell setup. The list goes on and on.
It gives you many of the benefits of machine training (like load stabillization, dynamic resistance, arced movements) and free weight training (freedom of movement, exercise variety, plate loading for endless resistance options).
In the Ultimate Landmine Program, you'll get complete training programs and detailed exercise instruction (pictures, text and video), all using the Landmine concept.
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