Spann FitnessExercise library · Spann Fitness
Every movement here starts the same way: one end of the Spann Bar seated in a standard 2-inch landmine sleeve (sleeve-mounted, rack-mounted or a corner), standard Olympic plates on the 7.5 inch loadable end, your hand on the knurled grip right behind the plates.
01 · Two hands or one, from the shoulder, along the arc of the bar
Stand facing the sleeve with the loaded end at shoulder height, feet under your hips, the grip in both hands or one. Press up and away along the line the bar wants to travel; the sleeve fixes the path, so the bar rises on an arc, not straight up.
Keep the ribs down and the hips still. The pressing arm finishes long, the bar high and in front of you. Lower under control to the shoulder and repeat.
02 · One hand on the grip, the other side of the body holds the line
Same setup, one hand. Take the grip with the palm facing in, the plates a few inches in front of your fingers. Press along the arc until the arm is long, then bring it back to the shoulder.
The job for the rest of you is not to turn. The free hand can hang or hold the ribs; the hips stay square to the sleeve the whole set.
03 · Hinge over the bar and pull the loaded end to the hip
Stand beside the loaded end, hinge at the hips with a flat back, and take the grip with the near hand. Pull the end of the bar toward your hip, elbow tracking close to the body, and lower it until the arm is long again.
Because the grip sits right behind the plates, the load stays close to your hand and the bar does not swing. Keep the shoulders level; a row is not a twist.
04 · A hinge with the bar between your feet or beside them
Face the sleeve with the loaded end on the floor between your feet (or stand beside it for the single-arm version). Hinge down, take the grip, set the back flat, and stand up by driving the floor away. The end of the bar rises on its arc as you stand.
Lock the hips at the top, then hinge back down along the same path. The bar sets the line; your job is the hinge.
Watch it on @spannfitness
05 · The loaded end held at the chest, the arc guiding you down and up
Hold the loaded end at your chest in both hands, feet about shoulder width, facing the sleeve. Squat down along the arc of the bar, knees tracking over the toes, then stand back up. The angle of the bar leans you slightly forward, which is the point of doing it here.
Keep the elbows tucked and the bar close to the body. Depth is whatever you can control on the way back up.
06 · Turn the hips first, then let the arm follow
Stand side-on to the sleeve with the loaded end at the shoulder nearest it. Pivot the back foot, turn the hips toward the sleeve, and let the press come off that turn so the bar travels across your body and up. The throw is the same pattern with the hand leaving the grip at the top and catching it on the way down.
The sequence is feet, hips, ribs, arm. If the arm goes first, the hips are late.
07 · Hold the bar in front of you and refuse to turn
Stand side-on to the sleeve holding the loaded end in both hands at chest height, arms long in front of you. The bar wants to pull you toward the sleeve. Hold still against it for time, then switch sides.
Feet planted, hips square, breathing normal. Nothing moves, which is the whole exercise.
08 · One foot forward, the loaded end at the chest or on one shoulder
Face the sleeve holding the loaded end at your chest, or on the shoulder opposite your front leg. Step into a lunge, or set a split stance and work up and down in place. The bar's arc keeps the torso leaning slightly into the front leg.
Keep the front knee tracking over the foot and the back knee under the hip. Drive through the front foot to stand.
09 · Floor to overhead in one pull, one hand
Stand beside the loaded end, hinge down and take the grip with the near hand. Pull the end of the bar off the floor and keep pulling as you extend the hips, then punch the arm long so the bar finishes overhead on its arc. Lower it in two moves: to the shoulder, then to the floor.
The pull is a hinge that turns into an extension. The arm is a rope until the very end.
Watch it on @spannfitnessYour bar.
Five sizes from 15.5 lb. Fits a standard 2-inch landmine sleeve. 550 lb capacity.
Order your bar