By Sam Cortes, Communications Coordinator
What is a Landmine Workout?
A workout using the landmine anchors one end of a barbell to the floor, allowing the bar to move at an arc-like path. Using the landmine works different movements, like pushing, pulling, squatting, deadlift, and rotational movements.
Benefits of a Landmine Workout
Using the landmine:
- Provides stability in your movements
A barbell squat places all the loads straight on your body. In a landmine workout, some of the loads shift to the floor, so it provides more stability in your movements. It requires a certain degree of stabilization, but does not completely rely on your core. This makes it a relatively safe progression when beginning to use free weights. - Applies different types of stimulus to your muscles
The unique, arc-like movement path offers you another type of training stimulus to your muscles. For example, while you squat down with the landmine, the weight shifts toward you, providing extra range of motion for hip extension, compared to the barbell back squat. So when you reach a plateau for a particular movement, try the landmine! - Offers more variations on functional training
By combining movements with your lower body, upper body, and rotational movements, the landmine workout can be a good option for functional training. For example, the rotational squat and press using the landmine simulates a throwing movement like a shot put, while we can hardly mimic this movement in a normal barbell or dumbbell setting.
Exercises Using the Landmine
Try some of these landmine workouts next time you’re at the gym!
Half Moon
Target muscle groups: Obliques
Stand with shoulder width stance, both toes pointing forward. Hold the end of the bar with both hands. Push the bar overhead, a little bit incline of your body. Lower the bar to the side alternately, then push it back to the centre. The path of the movement should be like a half of full moon.
Try to lower the bar slowly for maximum stability gain, keeping both of your toes pointing forward.
For a variation: Turn your toes, hip, and the trunk to left if the bar is lowering to the left for more hip and trunk rotational movements.
Reminder: Keep your back straight throughout the movement.
Try 3-5 Sets x 15-20 Reps, with 30-60s rest between sets.
T-Row
Target muscle groups: Latissimus dorsi, Rhomboid, Rear Deltoid, Trapezius.
Insert the landmine angled handle to the end of the barbell, with the handles towards you. Ride over the bar by standing with one foot on each side. Bend your knee slightly and lower body to grip on the handles. Squeeze your back and pull the bar off the ground. Keep your elbows at around 45 degrees at the side of your torso and pointing toward the sky. Squeeze your shoulder blades and hold for one second at the top for maximum contraction. Return to the starting position in a controlled manner.
Reminder: Keep your back straight throughout the workout.
Try 3-5 Sets x 6-12 Reps, with 60-90s rest between sets.
Shoulder Press
Target muscle groups: Anterior Deltoid, Pec Major, Triceps.
Grip the bar with your left hand at your left shoulder, and put your right hand at the right side of your waist. Split your legs in a lunge stance, putting your right foot in front of you if you are doing your left hand first. Push it all the way up by lifting up your shoulder and extending your elbow. Hold for one second at the top for maximum contraction when you’ve reached full extension. Return to the starting position in a controlled manner.
Reminder: Keep your back straight when you are picking up the weight to your shoulder.
Try 3-5 Sets x 6-12 Reps, with 60-90s rest between sets.
Squat
Target muscle groups: Gluteus Maximus, Quadriceps.
Stand with your feet shoulder width or slightly wider than shoulder width apart, depending on your own range of motion. Bend your knee slightly, toes pointing forward or slightly outward, depending on your flexibility. Pick up the weight and hold it at chest level with both hands. Stand a little bit inclined.
Sit back to squat down until your legs are parallel or as deep as you can for maximum hip extension. Hold for one second at the bottom for maximum contraction. Push your feet into the floor by extending your knees and driving your hip forward to return to starting position.
Reminder: Keep your back straight throughout the movement and while you are picking up the weight to your chest.
Try 3-5 Sets x 6-12 Reps, 60-120s rest between sets.
Reverse lunges
Target muscle groups: Gluteus Maximus, Quadriceps.
Stand with your feet shoulder width apart and your toes pointing forward. Pick up the weight and hold it at chest level with both hands. Stand a little bit inclined, step back with one leg and descend your body by dropping the rear knee, nearly touching the ground. Keep your front knee and toe pointing forward while lunging.
Hold for one second at the bottom for maximum contraction. Push your front foot into the floor by extending your knees and driving your hip forward to return to starting position. Do this on the same side or alternate.
Reminder: Keep your back straight throughout the movement and while you are picking up the weight to your chest.
Try 3-5 Sets x 6-12 Reps, with 60-120s rest between sets.
Note: If the end of the barbell is too large for you and you can’t grip it tight, try to insert the alternative handle onto the barbell.
If you have any questions, don’t hesitate to reach out to us at fitness@sportmanitoba.ca.
