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27 March, 2019

If you’re looking to add some variety and challenging functional movements to your strength program, look no further than the landmine! A landmine exercise refers to an angled barbell movement where one end of the barbell is on the ground and the opposite end is held by the lifter. Most gyms have a landmine machine, which is a metal tube built on a pivot system that can move in any direction. A barbell can then be slid into the device, and a number of different exercises can be performed.

The major point of difference the landmine has over dumbbell or barbell exercises is the unique angle and arching movement pattern, providing both a vertical and horizontal push combination. Landmine exercises can easily be made more challenging by increasing the weight, and are also a safe way to perform progression exercises due to its point of contact with the ground.

landmine equipment

 

Take a look at some examples of landmine exercises below. They can either be added into your existing program individually or combined for a full body workout:

 

Lower Body

Landmine Squat:

  • Begin by holding the bar against your chest and stand with your feet shoulder-width apart
  • Engaging your core, squat down until your thighs are parallel to the floor
  • Drive back up to the starting position

 

Single-Leg RDL:

  • Start by balancing on your right leg and holding the barbell in your left hand
  • Begin the RDL by lifting one foot, unlocking your knee and slowly hinging forward at the hips
  • Lower your torso until parallel with the ground or until a stretch is felt in the hamstring
  • Return to starting position and repeat both sides

 

Landmine Reverse Lunge:

  • Hold the barbell in your right hand and stand with your feet shoulder-width apart
  • Take a step back with your right leg and lower into a lunge
  • Drive through your left heel to stand up to the starting position
  • Repeat both sides

 

landmine squat

 

Upper Body

Half-Kneel Landmine Press:

  • Kneel with your right foot on the floor, bent at 90 degrees, and hold the barbell in your right hand
  • Press barbell straight up
  • Lower back to the starting position and repeat on both sides

 

Landmine Row:

  • Stand perpendicular to the bar, bend at the hips and grab the end of the bar with your inside hand
  • Keeping your back straight and knees slightly bent, pull the weight to your side, keeping the movement close to your body
  • Return to starting position and repeat both sides

 

Landmine Floor Press:

  • Lie on the ground and hold the barbell with your arm straight in front of your chest
  • The barbell should be perpendicular to your body
  • Lower the bar to your chest and then drive it up in the same way you would perform a dumbbell press
  • Lower back to starting position and perform movement on both sides

 

T-Bar Row:

  • Stand with your feet shoulder-width apart and bend at the waist so your torso is at a 45-degree angle
  • Hold the landmine barbell just below the plates with both hands and pull the weight toward your chest
  • Lower with control to the starting position and repeat

 

Landmine row

 

Core

Landmine Standing Rotation:

  • Begin by holding the bar with both hands at chest level, feet shoulder-width apart
  • Use your arms to move the bar in a rainbow-like arc back and forth in front of you

 

 

 

If you have a passion for health and fitness and would like to become qualified in a field you love, check out our Cert III & IV in Fitness today!

 

 

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