Don Saladino / Men's Health Composite
While all superheroes draw power from another source, such as a genetic mutation, a super serum, or a radioactive spider bite, the real-world guys who play the characters on the big screen, depend on her body: a solid core.
Working with Your Abs is Not Just a Vanity Project You should make your abdominal muscles strong in order to move well, especially when trying to perform explosive maneuvers, such as: For example, actors perform high-octane superhero film stunts. Men's Health Advisor and trainer Don Saladino, whose clients include Ryan Reynolds and Sebastian Stan, uses exercises such as landmine rollouts to develop the nuclear power these stars need.
You may have already performed rollouts with an ab-wheel – but the landmine adds an extra element to the movement. "I like these because [the bar] moves on a bend and challenges the turning core more," says Saladino.
You will need a barbell, a round dumbbell disk, and a landmine base for the exercise. If your gym does not have a land mine, check this option from Yes4All.
- Place the barbell in the landmine base, loading the plate onto the counter.
- Kneel on the floor and hold the end of the dumbbell with both hands.
- Keep your arms straight and outstretched and lean forward to roll the dumbbell. Squeeze your abdominal and gluteal muscles to hold the spine in place while lowering the trunk until your body forms a straight line.
- Press your abdominal muscles together to lift up and hold your arms and back straight.
The key here is to maintain your position during each repetition. Avoid rounding your back and be careful not to rush. You do not feel challenged? Just get on. "You can also make a standing version that is incredibly difficult and advanced," says Saladino.
To add the landmine rollout to your workout, try 3 sets of 8 to 12 reps. For more superhero bodybuilding moves, check out all Superhero Fit workouts or Saladino's entire program.