5 Landmine Exercises You Might Not Have Tried Before -

I absolutely love programming landmine variations into my own training, and into the training programs of many people I work with. Some of the benefits of landmine exercise include:

#1) Landmine exercises are often less technically demanding than similar exercises that use dumbbells and barbells. As a result, they can really help people master the fundamental movements with greater ease, and typically with more resistance than they’d be able to use with traditional exercises that use dumbbells or a barbell.

#2) Landmine exercises can serve as a great stepping stone towards performing the more advanced, higher risk, and more technically demanding exercises that use dumbbells or a barbell.

#3) Landmine exercises can be extremely beneficial for people who are dealing with an injury and aren’t able to perform traditional front or back squats, deadlifts, bench presses, overhead presses, or other staple movements that use a barbell.

#4) Landmine exercises can be a great option for people who aren’t able to perform overhead pressing variations, perhaps due to limited mobility, a past or current injury, a lack of technical proficiency, or other factors.

#5) Landmine exercises are convenient as you can transition from one exercise to the next relatively seamlessly, so you can perform awesome supersets, tri-sets, or circuits. In short, you can accomplish a lot in very little time.

This week I shared 5 different landmine variations you might not have seen or tried before. Some of these exercises are quite advanced, so if you are going to try them be extremely cautious.

#1) Single Leg Landmine Deadlifts With Band Resistance Around Hips

This brutal hip hinging variation combines a single leg landmine deadlift and additional band resistance. The band really reinforces the hip hinging movement, and makes the exercise significantly more challenging.

Key Coaching Points

Fasten a resistance band around a secure pole, and set the band so it is slightly lower than hip height.
Step forward so there is tension in the band. There should be a significant amount of tension for 100% of the movement.
Set up a barbell so it is lengthwise and is resting against a secure (or no slip) surface. If you have a landmine attachment, you can use that. The end of the barbell should be close to your body.
Grab a barbell with one hand. Use the same side as the working leg. For the duration of the exercise, keep your arm rigid, lats engaged, and pretend that you are crushing something in your armpit.
Stand on one leg and have a slight bend in your knee.
Establish a tripod foot base. Meaning, your weight should be on the mid to back of your foot, and all of your toes should be in contact with the ground, especially your big and baby toes. Pretend that you are suctioning or screwing your foot to the ground.
Before you initiate the hinge, take a deep breath in (360 degree breath around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips.
Initiate the movement with your hips and push them backwards as far as you can. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Do not perform the movement by squatting, rounding your back, dropping your chest towards the ground, or a combination of the above.
When you reach your full range (a range where you are able to maintain proper form), engage your posterior chain muscles and press your body away from the floor, and back to the starting position. Lower does not mean better if your form deteriorates. Go to a range where you can maintain proper form.
Do not allow your hand and arm to travel ahead of your leg. This could mean you aren’t performing the hinge properly, or are not engaging your lats.
Exhale after you have pressed away from the ground and are approaching the top position.
Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to round or hyperextend, ribs to flare, or torso or hips to rotate. Do not lose the “canister” position.

Regression:

Make this exercise easier by using less weight, or by using a band with less resistance.

Progression:

Make this exercise more challenging by using more weight, or by using a band with more resistance.

#2) Reverse Lunge + Double Arm Press Combo

This exercise, which combines a landmine reverse lunge and a double arm press, is an awesome exercise for developing full body power. This exercise also develops lumbo-pelvic stability, and shoulder and scapular controlled mobility.

Key Coaching Points:

Set up two barbells so they are lengthwise and parallel, and are resting against a secure (or no slip) surface. If you have landmine attachments, you can use them.
Get into a regular lunge stance. Adopt your preferred foot width and positioning.
Maintain a tripod foot base on the foot that is planted. Meaning, your weight should be on the mid to back of your foot, and all of your toes should be in contact with the ground, especially your big and baby toes. Pretend that you are suctioning or screwing your foot to the ground.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
Now perform a reverse lunge. Right after you have hit your full range and as you are returning to the top position, perform a double arm press, and as explosively as you can. Make sure to keep the barbells in line with your armpits.
Exhale as your body is returning to the top position.
“Row” the weights back to the starting position, perform the same breathing, bracing, and rib tuck pattern, and perform the lunge using the opposite leg.
Do not keep your shoulder blades pinned. They are meant to move.
Be mindful of maintaining a “train track” stance versus using a “tightrope” stance and crossing one foot behind the other. This is extremely important, and will help you maintain balance.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or ribcage to flare. Do not lose the “canister” position.

Regression:

Make this exercise easier by using less weight.

Progression:

Make this exercise more challenging by using more weight.

#3) Prone Landmine Flies

This exercise strengthens and develops the muscles in the chest and shoulders. This exercise also develops lumbo-pelvic stability. To be very clear, this exercise is extremely advanced so be very cautions.

Key Coaching Points:

Set up two barbells so they are lengthwise and parallel, and are resting against a secure (or no slip) surface.
Get into a plank position with your hands on the barbells, and your feet on the floor. Your body should be in a straight line from your head to heels, and your shoulders should be above (or slightly behind) your hands. Aim to keep your feet hip to shoulder width apart.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will help stabilize your pelvis and spine, allowing you to focus on your upper body.
Now roll the barbells laterally and perform a fly, and go to a range where you are able to maintain proper form. Keep your elbows in slightly bent but in a fixed positon, and move through your shoulders, not by bending and extending your elbows. Do not allow your elbows to flare up towards your head. As this exercise is extremely advanced, be very cautious with your range of motion.
Once you have reached your full range, perform the reverse movements and return to the starting position.
Do not keep your shoulder blades pinned. They are meant to move.
Exhale as your body is returning to the top position.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, hips to collapse or pike, or neck to collapse. Do not lose the “canister” position.

Regression:

Make this exercise easier by using a smaller range of motion, or by performing the same movement but from the knees.

Progression:

Make this exercise more challenging by using a larger range of motion.

#4) Landmine Skater Squats With Slight Lean

I got this awesome skater squat variation from BJ Gaddour. This exercise strengthens the quads, hamstrings, and glutes, and develops lumbo-pelvic stability as the positioning of the barbell make this exercise extremely anti-rotational in nature..

Key Coaching Points:

Set up a barbell so it is perpendicular to your body, and is resting against a secure surface. If you have a landmine attachment, you can use that. The end of the barbell should be close to, and in line with, the center of your chest.
Hold the barbell in a goblet position. For the duration of the exercise, pretend that you are crushing something in your armpits.
Stand on one leg (leg that is furthest from the point of attachment of the barbell) and have a slight bend in your knee. With this variation, you will be leaning ever so slightly towards the point of attachment of the barbell (in this case, the wall).
Establish a tripod foot base. Meaning, your weight should be on the mid to back of your foot, and all of your toes should be in contact with the ground, especially your big and baby toes. Pretend that you are suctioning or screwing your foot to the ground.
Before you initiate the squat, take a deep breath in (360 degree breath around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips.
Now simultaneously break at the knee and hips, and squat down to a range where you can maintain proper form.
Once you hit your full range (a range where you are able to maintain proper form), press back up to the starting position.
Exhale after you have pressed away from the ground and are approaching the top position.
As for your non-working leg, you can keep your knee locked in a 90 degree angle, or you can extend your non-working leg. Whatever position you choose to adopt, keep your non-working leg close to the center of your body as this will help prevent your torso and hips from rotating. Your torso and hips should be facing straight ahead at all times.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribs to flare, or torso or hips to rotate. Do not lose the “canister” position.
Do not allow your knee to fall inside or outside of your foot. Also, in many cases it’s perfectly okay if your knee is in close proximity to, or even ahead of your toes. The key is that you do not lose your tripod base, and allow your heel to leave the ground.

Regression:

Make this exercise easier by using less weight, or by touching your knee to the ground.

Progression:

Make this exercise more challenging by using more weight, or by performing negative reps and taking 3-5 seconds to squat down to the bottom position.

#5) Single Arm Landmine Presses In V-Sit Position

I got this idea from Ben Bruno. This exercise combines a single arm landmine press with a V-sit. This exercise strengthens and develops the chest and shoulders, develops shoulder and scapular controlled mobility, and develops lumbo-pelvic stability as your muscles must work to prevent your spine from hyperextending and rotating.

Key Coaching Points:

Set up a barbell so it is lengthwise and is resting against a secure (or no slip) surface. If you have a landmine attachment, you can use that.
Get into a V-sit position. Your legs should be extended (my knees could have been a little more extended), and your head, torso and hips in a stacked position.
Grab the end of the barbell. It should be close to your body, and in line with your armpit
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will help stabilize your pelvis and spine, allowing you to focus on your upper body.
Now perform a single arm press. Make sure to keep the barbell in line with your armpit.
Exhale after you have initiated the press and as the barbell is approaching the top position.
“Row” the weight back to the starting position.
Do not keep your shoulder blade pinned. It is meant to move.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or torso or hips to rotate. Do not lose the “canister” position.

Regression:

Make this exercise easier by using less weight, by bending your knees (versus extending your legs as the shorter lever will make the exercise a little easier), or by bending your knees and keeping your heels on the floor.

Progression:

Make this exercise more challenging by using more weight, or by leaning back more so your back is in closer proximity to the floor (but maintain the stacked position).