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Landmine exercises are a form of weight training that can level up your fitness game in more ways than one, especially when you’re short on time or stuck in a crowded gym.
The landmine setup — either sliding a barbell into a landmine attachment on a rack or simply placing one end of the barbell into a corner and adding weight to the free end — allows you to target muscles differently, and even a minor change can create a new stimulus and demand for your neuromuscular coordination to trigger more results. Incorporating landmine exercises enables you to set up full-body engagement, increase lean muscle tissue, improve strength and sculpt hard-to-reach accessory muscles. Landmine training can also help you to maintain correct body posture, alignment and improve balance.
So, whether your goal is to gain lean muscle tissue, lose body fat or improve strength, exposing your body to different training methods like the landmine will shock your body and create results.
Proper form is imperative to avoid injury. The key is to keep your gaze at midline and allow your core to remain square with the bar at all times. Above all, train with intention — connecting mind to muscle.
Perform each of the following exercises as 3 sets of 15 reps.
1. Landmine Squats
Landmine squats are a full-body exercise and are perfect for building full-body strength.
Targets: Hamstrings, quadriceps, glutes, core, triceps, deltoids, and trapezius muscles.
Pro Tip: Try to avoid toes passing your knees and drive up to standing position, placing emphasis in your heels to target your glutes.
2. Landmine Deadlifts
Landmine deadlifts are another great full-body exercise and great for building strength. It’s by far the best exercise for posterior chain muscle strengthening (the muscles that run up and down the back of your body).
Targets: Lower back, upper back, arms, legs, and glutes.
Pro Tip: Keep your core engaged at all times, chest lifted up and hinge at the hip, keeping your knees soft.
3. Landmine Press
Landmine presses are a great way to developupper-body strength and trying out new angles of movement.
Targets: Shoulders, upper pectoralis major, biceps and triceps.
Pro Tip: Engage your core, square up with the bar and keep your gaze at midline. Start the press at at elbow height, and avoid flaring your elbow when pressing up.
4. Landmine One-Arm Upright Row
An upright row is an effective exercise to build strength in the shoulders and upper back. You may stand completely erect or slightly hinge at the hips to command core engagement for full-body participation.
Targets: Traps and deltoids.
5, Landmine Oblique Twist
The landmine twist is a rotational abdominal movement performed using an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room or to your gym squat rack.
Targets: Obliques and the transversus abdominis.
Pro Tip: Use a rhythmic and controlled breath to allow for full muscle engagement. Mind-muscle connection is very important to avoid injury.