Landmine Training 101

porRemy Mock 7 de febrero de 2024

The landmine exercise setup is a simple and minimalist yet innovative addition to strength and conditioning programs.

Offering a unique way to perform multi-directional movements, the landmine apparatus is pivotal for developing power, strength, and stability. Here's everything you need to know to get started with landmine training.

What is a Landmine?

A landmine consists of a ground or base unit where one end of a barbell is securely lodged, allowing the other end to move freely in all directions.

This setup can be used for a variety of exercises targeting different muscle groups, from legs and glutes to shoulders and arms.

Benefits of Landmine Training

Minimal Equipment: Landmine training doesnt require a power rack, which can be costly and take up a lot of space.

Versatility: Suitable for all fitness levels, offering a wide range of exercises.

Safety: The fixed point of rotation reduces the risk of injury, making it ideal for beginners and those with limited mobility.

Functional Movement: Encourages natural, compound movements that are applicable to everyday activities.

Core Engagement: Almost every landmine exercise requires core activation, enhancing overall stability and strength.

Popular Landmine Exercises

A landmine consists of a ground or base unit where one end of a barbell is securely lodged, allowing the other end to move freely in all directions. This setup can be used for a variety of exercises targeting different muscle groups, from legs and glutes to shoulders and arms.

1. Landmine Thruster

Target Muscles: Legs, shoulders, core
Execution: Hold the barbell's free end with both hands at chest level, squat down, then stand and press the bar overhead.

2. Kneeling One Arm Landmine Press

Target Muscles: shoulders, core
Execution: Get on one knee, hold the barbell's free end with one hands at chest level and press the bar overhead.

3. Kneeling Landmine Press

Target Muscles: shoulders
Execution: Get on one knee, hold the barbell's free end with two hands at chest level and press the bar overhead.

4. One Arm Landmine Rows

Target Muscles: Back, biceps
Execution: Stand over the bar, bend at the hips, grab the bar with one hand, and row it towards your side.

5. Two Arm Landmine Rows

Target Muscles: Back, biceps
Execution: Stand over the bar, bend at the hips, grab the bar with two hands, and row it towards your side.

6. Landmine Romanian Deadlifts (RDL)

Target Muscles: Hamstrings, lower back
Execution: Hold the bar with both hands, keep your legs slightly bent, hinge at the hips to lower the bar, and then stand back up.

7. Landmine Squat

Target Muscles: Legs
Execution: Hold the bar with both hands, squat down to lower the bar, and then stand back up.

8. Landmine Twisters

Target: Core, particularly obliques
Execution: Stand perpendicular to the bar, hold it with both hands at chest level, and press it straight out, resisting the twist.

About the Author

Remy started calisthenics in 2014 and has mastered advanced movements such as the one arm pull-up, front-lever, one arm muscle-up and more.