Build Full Body Strength With These 5 Landmine Exercises

Landmine training and the countless exercises you can perform are beneficial, badass, and empowering, and can be a key component in your training arsenal. Are you unfamiliar with landmine exercises? They involve an angled barbell movement. One end of the barbell is in a fixed position on the ground (or in a landmine attachment), and the opposite end of the barbell is held by the trainee. Landmine training is very user friendly, and is suitable for people of most fitness levels and backgrounds.

To be very clear, while using a landmine attachment is great, it is not mandatory. You can rest the barbell against a secure surface like a wall, box/other object, or on a no-slip surface. So really, all that is required to perform landmine exercises is a barbell and perhaps several weight plates. To be very clear, you absolutely need to be sure that the bar is in a stable position and will not slip. This IS necessary. If you are worried about scratching the floor, you may wrap a towel around the end of the barbell.

BENEFITS OF LANDMINE EXERCISES

Efficient – You can often seamlessly transition from one exercise to the next, so you can get more done in less time. Who doesn’t want that?

Minimal Equipment Required – All you need is a barbell and perhaps several weight plates. You may also use a band to provide additional resistance. While having a landmine attachment is great, it is not mandatory.

Friendlier For Developing And Advancing Lifters – Landmine exercises mimic many movements that are done with barbells and dumbbells, but are often easier to learn.

Targets Most Fundamental Movements – Landmine exercises can be extremely useful in helping trainees master most of the key fundamental movements (squatting, hinging, lunging, pushing, pulling).

Low Intimidation Factor – Let’s face it, not everyone has the desire to perform barbell lifts, and there is nothing wrong with this whatsoever. Training should be fun and empowering, and should not bring people needless stress.

Provides Similar Benefits To Many Olympic Lifts – Landmine “power” exercises can be a great tool for athletes, and often provide similar benefits to Olympic lifts, but are easier to learn, and are generally lower risk.

Injury Recovery/Training Around An Injury – Due to the fixed position of one end of the barbell and the more stable and predictable bar path, landmine exercises can sometimes be an extremely valuable tool to use during injury recovery.

Conditioning – Once you are extremely technically proficient at performing 100% of the exercises in this program, and have developed the necessary levels of full body strength, controlled mobility, and stability, you may progress to performing conditioning circuits where you do each superset I’ve provided without rest (or less rest) between the 3-4 sets.

Get Stronger With These 5 Landmine Exercises:

#1) Landmine Squat Sways

This exercise strengthens the adductors, improves controlled mobility in the hips, and lumbo-pelvic stability.

Coaching Tips:

Set up a barbell so it is lengthwise. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

Position your body so the end of the barbell is in the center of your body, and is just underneath your hips.

Adopt your preferred foot width and positioning. Your feet will likely be significantly wider than during your regular squatting stance.

Now perform a squat and lower yourself down to a range where you are able to maintain proper form. Maintain this depth for the duration of the exercise. Your torso should be in a relatively upright position.

Before each rep (when you are in the center position), take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

While remaining in the squat stance, extend your one knee and press your body laterally, and transfer most of your weight to your opposite leg. You should really feel your adductors working.

When you reach your end range, your leg should be in a squat position, and your knee should be in line with your toes. As for your other leg, your knee should be fully extended, or close to it.

On the planted/squatting side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the ground.

The barbell should not travel ahead of your body. For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.

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, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

On the planted/squatting side, do not allow your knee to fall inside or outside of your foot. Also, in many instances it is perfectly all right if your knee is above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your foot, and your heel must not leave the ground.

For the duration of the exercise, keep your core braced (360 degree brace).

In terms of breathing, do what works and feels best for you.

#2) Landmine Tall Kneeling Anti-Rotational Flies

This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility, and to some extent, upper body strength. This exercise is very anti-rotational in nature.

Coaching Tips:

Set up a barbell so it is lengthwise, and is in line with the center of your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

Get into a tall kneeling stance. Place your knees so they are approximately hip to shoulder width apart, and have a very slight forward lean in your torso. Your head, torso and hips should be in a stacked position.

Grab onto the top portion of the barbell with one hand. Your arm should be in a “fly” position, and your elbow should be slightly bent. Position your arm so it is around shoulder height (or slightly lower). Figure out what height works and feels best for you.

For the duration of the exercise, all of the movement should occur via the shoulders and not the elbows.

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 squeeze your glutes.

Now perform a fly and move the barbell away from the midline of your body. Once you hit your full range (a range where you are able to maintain proper form), perform the reverse movement and return the barbell to the midline of your body. Once the barbell returns to the midline of your body, grab the barbell with the opposite hand and repeat the movement using this side.

Do not keep your shoulder blades pinned. They are 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, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. Not rotating will likely be the most challenging component of this exercise.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

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#3) Landmine Reverse Lunges + Single Arm Presses

This exercise improves full body power, shoulder and scapular controlled mobility, and lumbo-pelvic stability. Once you are proficient at this exercise, you may use it as part of a conditioning circuit.

Coaching Tips:

Set up a barbell so it is lengthwise, and is in line with your armpit. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

Stand so your feet are approximately hip width apart, but figure out what foot width works and feels best for you.

Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. Be on the forefoot of your back foot.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a reverse lunge and lower yourself down to your full depth (a range where you are able to maintain proper form). As you are pressing away from the floor with your lower body and are returning to the starting position, extend your elbow and press the barbell to a range where you are able to maintain proper form. Make sure the barbell stays in line with your armpit.

Exhale after you have pressed away from the ground and are approaching the top position.

Once you are in the top position of the lunge, “row” the barbell back in to your body, and “reset” before the next rep.

Do not keep your shoulder blade pinned. It is meant to move.

During the lunge, keep the weight close to your armpit. Pretend you are trying to crush something in your armpit. This will help stabilize your upper body and will help keep the weight from leaving your body.

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, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

Do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, keep your core braced (360 degree brace).

#4) Contralateral Bird Dog Hold + Landmine Single Arm Rows

This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side), and grip strength.

Coaching Tips:

Set up a barbell so it is lengthwise, and is behind your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

Kneel with one leg on a bench, and place the hand that is on the opposite side of your body on the bench. Make sure that your shoulder is directly above your hand. Spread your fingers, and pretend you are suctioning your hand to the bench.

Extend your leg that is on the opposite side of your body as the rowing arm, and so it is parallel to the ground.

Set your body so it is in a straight line from your head to heel, and maintain this position for the duration of the exercise. Make sure that your torso and hips are square to the bench. Also, do not allow your leg to drop, or conversely, lift too high (avoid hyperextending your lower back).

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 squeeze your glutes.

Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards the spine (retract). Do not initiate the movement with your arm, and do not use excessive momentum.

In the top position, do not allow your elbow to flare out.

Pay attention to your non-working/supporting side. Push away from the bench and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

Lower the barbell with control, and make sure you keep your shoulder from collapsing. During the lowering/eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movement (protraction) as it did during the rowing/concentric component.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

#5) Landmine Staggered Stance Deadlifts

This exercise strengthens the posterior chain muscles, improves grip strength, shoulder and scapular stability (both should remain in a relatively fixed position for the duration of the movement), lumbo-pelvic stability, and balance.

Coaching Tips:

Set up a barbell so it is lengthwise, and is just outside of your leg. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

Adopt a staggered stance.

Hold onto the top of the barbell with the hand that is on the same side of your body as the forward leg. Keep your arms rigid, engage your lats, and pretend you are crushing something in your armpits.

Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.

Be on the forefoot of your back foot.

Before each rep, 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 (close the space in your midsection).

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, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position. Lower does not mean better if your form deteriorates. Go to a range where you can maintain proper form.

Exhale after you have pressed away from the floor and are approaching the top position.

Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.

The weight should not travel ahead of your body. This could mean you are not performing the hinge properly, or are not engaging your lats. For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.

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, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. Your torso and hips should remain square to the ground.

Do not allow your knees to fall inside or outside of your feet.

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