6 Best Landmine Exercises for Full Body Strength
Although typically used for simple core and functional-type movements, the landmine is actually an amazingly versatile tool that can be used as a primary exercise for many muscle groups. If you’re looking for a new way to build overall strength and power, give these 6 effective landmine exercises a try.
Daimond Dixon is the owner of Alpha Human Performance and the Director of Sports Performance for Grand Rapids Christian Schools. As a walk-on member for the University of Miami National Championship football program in 1991, he knows what it takes to build yourself from the ground up. Here, he walks you through six of the best landmine exercises for building total body strength.
Landmines: More Than a “Side Dish” Exercise
The landmine is often used in sports performance and fitness training as an auxiliary tool. The range of motion required makes it a great functional tool for improving core strength and rotation.
But the landmine shouldn’t be looked at as just a “side dish” training tool. It’s breakfast, lunch, and a full-course dinner that can be used as a primary exercise for anyone training to build total body strength.
The versatility of the landmine allows you to customize and build strength in multiple muscle groups. Different variations improve your ability to perform other movements with the following requirements:
- Healthy knees (squatting or lunging)
- Hip/Hamstring strength
- Rotational/core power
These six powerful landmine exercises each focus on one of these areas, allowing you to focus on specific aspects of your training and make some serious gains.
For Maximum Explosion
Landmine Rotational Clean
This one can be a bit tricky since you have to start sideways to the main handle. Explode up with your inside hand and rotate your body around toward the landmine in one fluid motion.
For Healthy Knees (and Better Squats)
With feet set slightly wider than hip-width apart and the war hammer handle held at your sternum, complete a full squat and stand back up.
For Pushing Power
Landmine Push Press
Stagger your feet (back foot on the same side as your hand that’s pressing) and quickly dip your hips while pushing and pressing at the same time. Completing both arms is one set.
For Pulling Like a Pro
Landmine 1-Arm Split Bent Row
With staggered feet and slight lean, row the landmine front handle to the side of your body. Completing both arms is one set.
For Hip Stability and Beefy Hams
Landmine 1-Leg RDL
Standing tall with your hand on the handle, move your inside leg backward as your body tilts forward. Your outside leg should feel the action in the hip/hamstring area.
For a more in-depth guide on this movement, check out this blog: Single Leg Landmine Romanian Deadlift for a Pumped-up Peach and Stable Hips.
For Washboard Abs & Core Strength
Square your feet and face your body toward the bar with both hands on the handle. Extend the bar overhead and slowly rotate the handle down toward your right side without rotating your body. Then rotate back to the top. Repeat with the opposite side.
You can choose to use one or more of these in your workout regimen, or you can combine them all together to make a total body strength session. If you’re going to do that, I recommend programming it like this:
- Landmine Rotational Clean 5x4x3x3
- Landmine Squat 8x7x6x5
- Landmine Push Press 8x7x6x5
- Landmine 1-Arm Split Bent Row 8x7x6x5
- Landmine 1-Leg RDL 8x8x8x8
- Landmine Anti-Rotation 10x10x10x10
If the movements in your current routine are feeling a little stale, consider subbing in one (or all) of these six landmine exercises for total strength and the body of a beast.
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