Subject: 2 weird and awesome ways to use a barbell...
There's a lot you can do with just barbell and some plates!
I've got 2 exercises that are done using a "landmine" setup where you don't actually need a landmine attachment. I've just got the unloaded end of the bar set against the bottom of my power rack and it works just fine.
Landmine Plate Curls
Landmine Plate Curls...this is a great way to do curls that focus on the biceps while taking the grip out of the exercise.
You've got your hands open and supporting the end plate from underneath.
In the first pics, I'm kneeling and you'll see I've got two 45 plates on the bar...one all the way down and one near the end (with a collar to keep it from sliding inwards) so that the plate is flush with the end of the bar.
This allows you to not have the end of the bar get in the way of the bar path as you curl up.
Then you curl, shifting your body position as needed as the bar arcs up and away from you.
The open hand position is the real key to this exercise. If you have a hard time feeling your biceps working, this is a good option for you (even if you don't, it's excellent).
I've got a kneeling version and a standing version - both work well.
The movement also encourages you to maintain tension on the biceps at the bottom, not coming to full extension at the bottom, which is great for bicep work.
I'm using bumper plates here, since those are better on the grip (rubberized and fatter).
You can also do this one standing.
You can watch the video of this exercise on my YouTube channel here.
Landmine Tire Flip Deadlifts
This is GREAT exercise for the hips, lower back and hams (and grip).
It's almost exactly like the bottom half of a tire flip.
The empty end of the bar is just butted up against the rack - I'm not even using a landmine setup for this because I'm lifting from the other side of the bar...this keeps it in place well enough.
The setup of the plates is key here. I've got 7 x 45 plus a 25 lb plate on the end. It's about 385 lbs in total dead weight, but the leverage is a bit different than a normal deadlift (harder and starting lower).
Start with a 45 lb bumper plate first so that you can set the weight down ungently, if you need to.
Then I've got 6 steel wheels. Then a lockjaw collar to keep the 25 lb plate right near the end of the bar, then the 25 lb plate to grip onto.
That collar placement is important, even with lighter weight. Use the collar to keep that end plate (ideally a bumper plate) right at the end so that the end of the bar is flush with the plate.
This allows you to get right up against the weight and deliver the force into lifting the load effectively.
Then squat down, grip under the end plate, dig in with your hips and lift with the posterior chain.
This is a fantastic hip extension exercise for developing power in the hip complex and posterior chain, i.e. the power center of your entire body.
You can watch the video of this exercise on YouTube here.
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