Best Landmine Exercises

A Landmine is an underrated tool in the field of weight training. It is very important for building strength, power, and size. Many folks tend to leave it out of their programs because they aren’t aware of how to use it.

It’s not because they have a dislike for the implementation. Most folks tend to go for dumbbell or barbell when it comes to shoulder pass. And so, it is important to incorporate it into your workout regimen from now on.

What Is Landmine?

A Landmine consists of a piece of equipment for exercising. It consists of a barbell that is anchored to your floor and has a weight on its other end. Here, the bar’s angle enables you to put force in both a vertical and horizontal manner. For moving the barbell in a natural type of arc manner, you need to make use of a slow controlled speed. It shouldn’t move in a straight line.

Types Of Landmine Exercises

Let us discuss some of these landmine exercises for you. Starting with:

Landmine Shoulder Press

It is a popular landmine exercise that trains your shoulders. It acts as a great substitute for training your deltoids. This exercise does a great job of taking off the stress from your shoulder joints. It is very helpful for folks that suffer from habitual shoulder irritation during pressing.

  • Stand in front of your landmine by leaning slightly. You can lean forward for 5-10⁰.
  • Start grabbing the collar’s end and proceed in packing your elbow tightly to the body.
  • Begin pressing up and through your barbell while trying to maintain your starting position. Here, you need to bring the bicep towards your ear during the lockout.

Types Of Landmine Exercises

 

Landmine Half-Kneeling Press

This exercise assists in stabilizing your body and works on muscles like glutes, obliques, deltoids, core muscles, minor/major pectoralis, triceps, and scapular stabilizers.

  • Put forward the left and knee for kneeling down.
  • Utilize the right hand for holding the barbell right in front of the chest.
  • Begin engaging your glutes and cores.
  • Start pressing your barbell straight upwards until your arm fully extends.
  • Now you need to engage the core muscles once you are holding this posture for over 1-2 seconds.
  • Lower your weight down gradually to the starting posture.
  • Continue to perform for the opposite side too.

Landmine Half-Kneeling Press

 

 

Landmine Lateral Raise

This exercise targets your lateral, front, and posterior delts at several ranges. It is a great option for folks having limited equipment.

  • Start standing by putting your hand on the collar’s end of the barbell. Ensure that your arm is across your body, and your hand should fall in line, along with the pocket.
  • Your arm should remain tight, accompanied by a soft bend on your elbow. Start bringing the barbell up across your body in a locked-out posture without any rotational torque or by creating momentum.
  • Now, you need to brace towards the top and begin controlling the eccentric till your barbell comes back to the starting point.

Landmine Lateral Raise

 

Landmine Single-Arm Press

This exercise is great for correcting muscle imbalances. You can expect it to work on your glutes, deltoids, triceps, core muscles, scapular stabilizers, obliques, and minor/major pectoralis.

  • Start standing by putting forward your left leg in a split type of stance.
  • Now you need to press your weight right into the back leg.
  • Utilize the right hand for holding the bar right in front of the chest.
  • Shift the weight right onto the front foot once you start pressing up.
  • Ensure that you are holding this posture for 1-2 seconds.
  • Now, start pressing your weight into the back leg once you begin lowering the bar to its starting posture.
  • Simultaneously, rotate the upper body towards the right side for stretching your chest.
  • Proceed in doing the opposite side now.

Single-Arm Press

Meadows Row

John Meadows is responsible for making this exercise popular. This famous rowing variation forces the lifters to use the lats and upper back for moving the barbell. Plus, it can be heavily loaded too. It is also useful in teaching lifters how to limit the momentum whenever they perform rows.

  • You need to stand with your feet at an angle of 90⁰ with one another. Here, the barbell should be perpendicular towards your front foot. Start grabbing your barbell using an open-hipped hand.
  • Proceed to set your back and begin bracing like you are executing a dumbbell row that’s traditional.
  • Start rowing and bring your elbow upwards that is perpendicular with your shoulder in a relative manner. An angle of 70-80⁰ would be perfect and ensure that you are flexing the lats whenever you do so.
  • Proceed in controlling the eccentric and allow your hand to come back to the starting posture, allowing stretching of the lat. Ensure that you aren’t reaching with your arm but enable it to travel sufficiently for the lat to tighten slightly.

Meadows Row

 

Landmine Squat

This particular exercise works an array of muscles in your body, such as the trapezius, glutes, deltoids, hamstrings, scapular stabilizers, quadriceps, obliques, and rectus abdominis.

  • Start standing by keeping the width of your feet and shoulder apart.
  • Now hold your bar right against the chest.
  • Begin engaging your core and lengthening your spine once you squat down.
  • You need to stop whenever your thighs become parallel to the ground.
  • Your glutes should be engaged, including your legs, as you are returning to the starting posture.

Squat

Benefits In a Nutshell

This awesome tool touches every level, and its benefits include:

  • It enhances the strength of your legs, arms, abs, and shoulders.
  • It improves your overall fitness and cardio too.
  • This exercise adds both fun and variety to your daily workout routine.
  • You can also avoid the injury risks connected to the traditional exercises of the barbell.

In Summation!

The Landmine exercises consists of a unique bar with a free motion. It enables you to execute an array of exercises in every plane motion.

It possesses an excellent effect on the total strength of your body, cardio, and core stability as well. It is undoubtedly the perfect equipment for burning fats and building your muscles.

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I've been a bodybuilder and fitness enthusiast for over 15 years. I'm also a Karate black belt and personal trainer with a PHD in sports nutrition.