8 Landmine Exercises for Explosive Strength Training

At your local gym, you may have seen a tube on the floor attached to a swivel joint and pivoting in all directions.

It’s called a “land mine” and it looks like the photo above.

Although you may have seen it around, and have the vague idea that you can insert an iron bar into the tube and do exercises with it, you may not know exactly what to do with this thing. Hence, she left him alone.

But a land mine is a simple device that is worth getting to know. Today we will explain why and how to use it to mix strength exercises.

Benefits of Landmine Exercises

Old school lifters were doing landmine exercises before custom landmines existed. They just pushed the end of the iron rod into the corner of a room and made the rows and pressed in.

Landmine makes these lifts more stable and smooth, opens up new possibilities for barbell swings, and adds the following benefits to your fitness routine:

You can do any exercise imaginable with a land mine. You can do a wide variety of strength exercises, using a landmine attachment, a barbell, and a few plates: curls, lunges, squats, rows, presses, cleanups, and more.

It adds unique stimuli to your workouts. Not only can you do a variety of exercises with a landmine, but you can also do it in a unique way. Once inserted into the landmine tube, you can move an iron rod vertically, horizontally, or in a full arc; Push, swipe, rotate and hit each level of movement. A landmine allows you to work out your entire body and stimulate muscles that don’t get much activation when you stick to traditional lifts.

Easier on joints than traditional barbell training. If you have troubled shoulders and knees, consider incorporating the landmine forms of traditional barbell lifts into your workouts. Landmine exercises use the resistance of the lever to strain your muscles, which research shows are a bit easier on your joints than traditional barbell lifts.

The lever movement also does a great job of strengthening your stationary muscles, which helps protect your body from injury.

You can move from one movement to another quickly. This allows you to make your workouts more intense and more time efficient. The landmine circuit makes a great conditioning exercise.

Balances the strength of imbalances. Oftentimes, one of your legs and/or arms is stronger than the other, and when you exercise, the dominant half of your body can take on more effort, creating strength imbalances and increasing your risk of injury.

Doing unilateral exercisesWorking mostly half of your body at a time, you eliminate these imbalances, as well as strengthen your stabilizing muscles all over, allowing you to move more safely and effectively. A land mine offers possibilities to perform all kinds of these one-sided drills.

You will get thick tape training. When doing landmine exercises, stick to the thick hoop of the barbell. Doing so will help strengthen your grip.

Landmine exercises are fun. Landmine exercises are different from the typical barbell/dumbbell/machine exercises. The novelty and dynamic nature of these things make them fun to do.

Aptly named, a landmine can add a bit of explosiveness to your training.

8 Landmine Exercises To Try

The sky has no limits when it comes to the exercises you can do with a landmine. To help you get started, here are 8 things you can try:

Landmine Half Kneeling Press Machine

The arm press is one of the most straightforward landmine exercises. Simply hold the sleeve (end) of the barbell with one hand and push it up. This movement works the shoulders, triceps and chest muscles and is easier on the shoulder joints than a traditional push-up.

The landmine half-knee press is a variant of this exercise that also challenges your butt and core muscles.

Get into a half-kneeling position in front of the crossbar with your left leg forward.

Lift the barbell with both hands to your right shoulder. Assume a neutral grip on the barbell with your right hand.

Press the bar up with your right arm until it is fully extended.

Slowly lower it to the starting position.

After completing the set with your right arm, switch the half-kneeling position so your right leg is forward and press the bar with your left arm.

lateral lift of landmines

This is a great way to isolate the middle part of your shoulder muscles.

Stand perpendicular to the landmine with the end of the bar in your right hand and down at your left hip.

Keeping your arm straight, do a sideways lifting motion, raising your arm at a diagonal angle across your body.

Switch to the left arm.

promoter row

This exercise was developed by the late bodybuilder John Meadows. It’s a one-sided rowing move, so it’ll work your back muscles, forearms, and back shoulder muscles. But because you’re doing it in an articulated position, it also works the muscles in your lower body, including your lower back and hamstrings.

Hinge forward over the barbell with a staggered stance and grab the bar with a raised fist.

Keeping your back flat, pull the bar up by pushing your elbow back.

Lower the iron in a controlled manner. repeats.

full contact landmine

The unique design of the landmine allows you to perform rotational movements that work your core muscles.

Stand in front of a barbell, with your feet shoulder width apart. Using both hands, lift the barbell from its sleeve and bring it to chest level. Hold the weight above your head until your arms are nearly closed. (Note that although my hands are staggered in the photo above, I have since felt that placing one hand on top of the other feels better and easier.) This is the starting position.

Lower the bar toward one thigh. Allow your shoulders to rotate and your feet to rotate as you move the weight.

When the weight reaches your leg, forcefully reverse to bring the weight to the middle and continue smoothly to the opposite leg.

Lowering the weight to each side (left and right) counts as one complete rep.

squat cup

A squat movement that works pretty much every muscle in your legs.

Stand in front of a barbell with your feet shoulder width apart. Grasp the sleeve of the barbell with both hands and raise it to chest level.

Maintaining a straight torso, lower your body into a squatting position.

When your hip crease is about 1 inch below your knee, drive.

Landmine reverse lunge

A lower body workout that really hits your quads and glutes. This is a great conditioning move.

Place the barbell on your chest with your hands on the end of the barbell collar, palms in and slightly down.

With your feet hip-width apart, rotate your right foot back. Lower your body so that both legs are at 90 degrees and your torso is completely straight.

Driving from the heel of your front leg stationary, come back up.

Alternate legs with each rep.

land mine squat press

This dynamic full-body movement combines squats and pushups and will increase your heart rate.

Stand in front of the end of the barbell, feet shoulder width apart.

Raise the bar to chest level.

Lower into a squat position, and drive. When you come to a standing position, press the barbell above your head.

Lower the bar and immediately return to a squatting position.

Rotary cleaning of mines and press

This is another dynamic full-body movement. It’s a little tricky, but once you get the hang of it, you’ll have a lot of fun.

Stand in front of the end of the bar with your feet shoulder width apart. Hold the tape in your right hand.

Clean the barbell to shoulder height by moving your feet toward it. This will rotate your body towards the other end of the barbell.

Once the barbell reaches shoulder height, keep applying pressure until your arm is fully extended.

Lower back down to your starting position.

The clean movement and the press should be a smooth and continuous movement. Practice it without any weight on the barbell until the movement decreases.

Landmine exercises programming

Landmine exercises lifting attachments help greatly for a strength training program. You can add weight plates to the end of the barbell to make the exercises appropriately challenging, and there are a bunch of ways to incorporate them into your workouts.

If you break your training sessions into upper body and lower body days, you can do 2 upper body landmine moves (like push-ups and row with kneeling) on ​​upper body days and 2 lower body landmine moves (like squat and lunge) On lower body days.

If you do upper and lower body exercises on the same day, choose one exercise for the upper body and another for the lower body.

Do 3 sets of 10.

For more adaptive exercises, do landmine exercises in a circuit style.

Choose two exercises and do them back-to-back. Rest for 30-60 seconds. Repeat two more times. Choose another couple of exercises and do the same again.

Leave a Comment