The 5 Essential Landmine Exercises for a Full-Body Workout
Landmine exercises are a great way to target specific muscles in your body without the need for heavy lifting equipment or a large amount of space. Landmine rotations, landmine rows, and landmine presses are three of the most effective and simple landmine exercises you can do to build muscle, burn fat, and get your heart rate up at the same time. In this article, we’ll look at each of these exercises and explain how to perform them properly to maximize your results in the gym!
1) The Single-Leg Squat
If you’re looking to work on your single-leg balance, you can’t go wrong with landmine rows. Single-leg squats are pretty simple: Standing with your back to a pole, pick up one end of an elastic tube and hold it in front of your chest. Keeping your core tight and taking care not to lean forward or backward, take a small step out and slowly lower yourself into a squat until your thigh is parallel to the floor. You can adjust how far you want to stand from both ends of the pole (and how many reps you do) by adjusting where on each side of your body you’re holding it.
2) One-Arm Row
This exercise is also called T bar chest press because it targets all of your upper body muscles. If you have limited space, you can also perform it kneeling on one side. Start by attaching an empty barbell plate to one end of a landmine rod. Grab onto that handle with one hand and make sure your lower hand is pressed firmly against your body in order to stabilize yourself. Squeeze your glutes to prevent any unnecessary back movement as you pull the rod across your body until it’s at shoulder height (keep both elbows close to your sides). Then slowly reverse course back down again and repeat for reps, aiming for 10-12 per set. That’s 1 set!
3) Overhead Press
If you’re looking to strengthen your core and develop balanced strength in your upper body, overhead pressing is a must. When done correctly, it helps you achieve full-body symmetry that’s essential to overall fitness success. But while there are many ways to perform overhead presses, using a landmine setup allows you to add an element of core challenge. One of our favorite exercises is called a kneeling landmine press—this move requires not only strength in your arms but also balance and stability throughout your core. Make sure to master these basics before proceeding with more advanced Landmine Exercises, like standing landmine presses or unilateral (one arm) versions of these moves.
4) T bar Chest Press
The T bar chest press allows you to hit all of your chest muscles using less weight. This allows you to really concentrate on your form and get stronger without injuring yourself. Remember that proper form is crucial when performing any exercise, even if it seems basic. If anything hurts during a workout, stop immediately.
5) Kneeling Landmine Press
The kneeling landmine press is one of my favorite movements to build rotational strength. After placing a dumbbell into each end of your barbell, kneel in front of it with your chest down and palms facing out. As you press upward, rotate toward one side so that your elbow leads. This will engage more muscles throughout your body than an ordinary barbell press or bench press would. Be sure to keep your back straight as you perform these—don’t let it round! Remember: It’s safer to use lighter weights on these exercises than heavier ones, especially if you’re new to training with a landmine; in fact, start out using just one weight at first and then try two once you get used to balancing them correctly.
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