Have you ever wondered what else you could do with the landmine? We use the landmine once in a while but I really think there’s a lot of bang for your buck with this piece of equipment. If you have no idea what a landmine is, then check it out in some of the awesome pictures with this tall, blonde model that State of Fitness must’ve hired for these pro shots ;).
The landmine comprises of a barbell, assorted weights, and floor mounted barbell holster. If you do not have access to a holster, you can make your own by securing the barbell (putting one end of it) in a corner. A landmine is a great tool if you want to get a full body workout without really moving around too much. In this blog, I will explore some exercises that you might be missing from your regular routine. So let’s load up one side of the barbell and get to work!
#1 Reverse lunge to 1-arm Press
Holding the bar with one hand at your shoulder, with a tall chest, you perform a reverse lunge, the same leg goes back as same side the barbell is on. On the concentric (the rising up) motion out of the lunge, you will begin to press the bar out in front of your shoulder. As you lower the bar back to your shoulder, you will take a step back into the lunge again. This is one of my favorite movements because it is such a compound exercise that includes a lot of core control throughout its entirety.
#2 Landmine Squat
You will be holding the bar in both hands at your chest. I prefer to stand at a slight angle at the beginning because of the natural motion that the landmine creates for you. Unlike any other anterior loaded squat, this will literally push you back into your heels. If you feel as though you are being pushed too far back then you probably need to take a small step back in your starting position. This helps to keep your body upright during the full depth of a squat and give you a proper frame during the movement pattern.
#3 Landmine Deadlift
This usually works better if you use bumper plates as the bar will sit a little higher off the ground. Grabbing onto the bar with both hands, arms long, you will start off in a good hinge position with your back flat and eyes on the horizon. From here you will begin the ascent, out of the hinge, to a full standing position, being sure to get a big glute squeeze at the top of the motion. On the descent, or eccentric motion, be sure to revert back to a good hinge with a neutral spine and eyes remaining on the horizon. GENTLEMEN, BE CAREFUL! If you stand too close initially this does have the ability to clip your manhood so be wary! I am speaking from personal experience, unfortunately.
#4 Landmine SLDL
Another hinge variation that is sure to give you a good challenge. Holding the bar in one hand, the same leg will be going back and up as you bring your chest down to reach a parallel, or almost parallel, position to the ground. The idea is to keep your hips closed and shoulder in line with your heel behind you. You should feel a big contraction through the hamstring of the leg that is planted. Keeping your shoulders level you will wait till the barbell has passed your knee, or until you feel like you are breaking form, and you will begin to come out of the hinge, squeezing your hamstrings and glutes. Balance is a big component for this movement pattern so be sure to go slow at first.
#5 Floor press
Attention all BROS, this one is for you! You will set up just as you would for a single arm dumbbell floor press but instead, the bar of the landmine will have to be more over your shoulder. Make sure you start with your hand over your elbow and begin to press. Be sure to control the eccentric motion and bring your elbow to rest on the ground.
#6 One-arm Bent over row
The stance on this movement is a little different than the rest. You will be starting off standing next to the bar with your hands on the knurling, the rough part of the bar. You will then perform a hinge and begin your row. As you row be sure to keep a proud chest but do not come out of the hinge.
#7 Ab Rollout
The final piece of the puzzle is the Landmine rollout. If you are on a hard surface I suggest you find a mat of some kind to protect your knees. You begin with both hands on one end of the bar, your body being perpendicular with the bar. Push your hips forward to establish core tension and begin to extend your arms out in front of you. Your body stays in a locked position throughout. The depth of your rollout will depend on your core stability as well as the strength in your shoulders and lats but go as deep as you can while maintaining a flat back and keeping your hips forward, no booty popping to get out of the rollout.
The idea is to try to combine exercises that use similar weights so there is less transition time between sets. Here is an example of how to put these exercises into an efficient format that will deliver a great workout for your day:
1A. Landmine squat 5×10
2A. Landmine DL 5×5
3A. Roll out 4×12
1B. Reverse Lunge to Press 3×10 ea
2B. 1 arm Floor Press 4×10 ea
2C. 1 arm Bent over row 4x 6 ea
There you have it, 7 great landmine exercises! Utilizing a different piece of equipment can be fun and challenging. It can change up your workout for the better and you can learn some new techniques. Try them out and let me know how they go.