If you have access to a landmine at your gym, then you are a lucky lifter. This humble-looking apparatus, which is basically a short tube mounted to a swivel joint, usually stuck off in some corner of the gym, is one of the most versatile, effective fitness tools for increasing functional strength and enhancing athletic performance. This blog topic by CRB Tech Reviews discusses them in details.
By inserting one end of an Olympic bar into the landmine, you can load the other end of the bar to perform a variety of angular and rotational strength exercises.
Why the landmine so special? Your training routine must always include the foundational athletic movements of press, pull, squat, lunges, and rotation. However, the barbell-loaded versions of the first four of those movements are often the hardest to pull off with good form—even though they’re the first variations most lifters try. The landmine makes each of the movements more accessible, so lifters with injuries, movement restrictions, or simply sketchy movement patterns could lift with minimal risk of injury.
Begin with these five moves. Any of them can be woven into your existing program, or they can be combined into a full-body, single-implement circuit.
Tips to Safe Landmine Lifting
- Focus on routine and adapt to the exercises for the first few sessions. Start with lighter weights. It doesn’t take much load to tax you physically with the landmine.
- Once you’re habituated to the movements, add weight! One of the advantages of the landmine is that it is plate-loadable in both large and small increments.
- Due to the unique arc-shaped bar path, the lower the weight bearing end of the landmine is to the floor, the greater the resistance. So, it’s harder to do a movement while kneeling than while standing.
- Keep the bar in line with your shoulder and nearer your body on pressing movements for safety’s sake.
- Pivot your feet and rotate at the hips on rotational exercises.
- In landmine exercises, the barbell moves in an arc, and not a straight line.
1. Landmine Squats
- Builds muscle, strength, and explosiveness in the legs
- Helps beginners learn the proper squat pattern, since the arc of the bar travels back, making it easier to sit back and stay upright at the bottom of the squat
- Great alternative for those who can’t do regular squats due to injury or mobility issues
- Easier on joints than traditional barbell back and front squats
2. Landmine Thruster
- Helps earn total-body strength and power
- Works the legs, glute, shoulders, back, core…pretty much everything
- Huge metabolic need
- Easier to perform and more shoulder-friendly than barbell thrusters
3. Rotational Single-Arm Press
- Develops rotational strength and power
- Great for learning to develop power from the glutes
- Strong training carryover, particularly for rotational sports
4. Landmine Antirotation
- Builds core-stabilization strength
- Helps preventing lower back pain
They have several names: landmine 180s, twists, and rotations are some of the most popular. I love the term “antirotations,” because it gives a clearer picture of the objective, which is to resist the weight’s trajectory.
5. Split Squat/Row Combo
- High metabolic need
- Builds full-body strength and coordination
- Helps tie together upper- and lower-body musculature, as well as posterior chain
We conclude now.
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