Today I wanted to share 3 Landmine Exercises I have been doing quite frequently in my workouts. Say what? If you attend a gym you have probably seen a landmine near the weight training or functional training areas. They are great for a full body workout, and I have been enjoying the various exercises it allows me to perform. For whatever reason they are not super popular, but I think they could be gaining some steam. I have recently see landmines popping up more at different gyms.
However, I felt like they could use attention as well as some explanation as to how to get started using one. Half the battle is always learning the proper set up! So without further adieu…
3 Landmine Exercises
Set Up for Landmine Exercises
We have a post style landmine in our gym that sits down into a stack of plates. Many gyms have corner anchor landmines that look like a baseball home plate. The bar simply slides into the sleeve.
No landmine? Put a bar in a corner and it will work just as well. If you find it moves, place a dumbbell over the one end to keep it secure.
Starting Position (For All 3 Landmine Exercises)
You will want to start with your feet hip width apart. Your booty is tucked under, shoulders are back and the stomach is drawn in towards your spine.
Position 1: Push your knees out into a plié position.
Position 2: Booty goes backwards as your back stays straight. Pick up the end of the bar and return to your starting position.
Position 3: You will drop your booty down while staying back in your heels and keep low to the ground.
Overhead Press (Two Arm)
You will begin holding the bar in a squat position so that you can push it overhead.
Position one hand over the other on the bar.
Extend the bar overhead with both arms. Arms are straight and fully extended. Lean your chest through as show in the picture below so the bar is over your upper back. Pull shoulders blades back and down. Return to your chest with your elbows close to your body. Make sure you are locked into the position and hold for 1-3 counts. I typically repeat this movement 6-8 times.
Landmine Row (T-Bar Row)
For the Landmine Row, you will need a clip to space the weight properly as shown in the picture below. Clips are typically found near bars and plates for weightlifting. You will need the v-handle (often used for cable rows) to complete the set up.
You will want to use the same starting sequence of Position 1 into Position 2 as explained above. Grab the v-handle sides and pull into your body. Keep your elbows tight and maintain a secure grip. I recommend repeating the exercise 8-10 times.
Landmine Deadlift (One Arm)
Begin by moving the bar in front of you lengthwise and laying it on the floor.
The end of the bar should meet up with your midline. You will want to use the same starting sequence of Positon 1 into Position 2.
The next step is to bring your body back into a squat and pick up the bar with one hand from the floor. Return to a standing position. Repeat 8-10 times on the right and left sides.
These exercises are effective and work your entire body. I recommend adding them to your regular fitness routine or doing them in order and repeating these 3 Landmine Exercise 3-4 times in a sequence for a full body workout.
I am linking up with Amanda today. Happy Sunday and let me know if you give 3 Landmine Exercises a go!
Question of the Day: Have you ever used a landmine at the gym?
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