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Boom! 3 'Landmine' Exercises For Mass Construction

The landmine might be the best piece of equipment you've never used. Brush the dust off this beast and prepare for battle with these three exercises!

Landmines aren't only found on battlefields. They're now scattered across some of the top training centers in the world. Of course, I'm not talking about explosives. I'm talking about a barbell that's been shoved into a corner or sleeved in a fancy attachment anchored to the ground, then weighted on the opposite end. That's a landmine. It's easy to set up, and it's an extremely effective training tool.

Love the Landmine ///

The landmine treads the line between free weights and a fixed-plane machine. It allows freedom to move outside pre-set action lines, but not enough that you lose control or overload the weight. Having one end fixed to the floor provides more of an arching movement versus a linear movement, which is beneficial for training shoulders, hips, and trunk muscles.

The landmine also provides a great way to vary your workouts and provide serious overload and stimulation for the target movement. It helps you avoid potentially painful ranges of motion. You get stronger and hurt less, which is a serious win-win in the training universe.

For example, the landmine overhead press allows you to position the bar slightly in front of your head, which reduces stress on the shoulder joint but still taxes the deltoids and traps to a high degree. Simply substituting landmine presses for dumbbell presses can make cranky shoulders strong without pain.

Learn the Landmine ///

Keep these three concepts in mind before arming your own landmine:

  1. The position of the bar matters. Because the bar is partially supported on the ground, you will lift less than the entire amount of weight of the system (i.e., the bar and plates).
  2. The amount of weight you lift relative to the amount on the bar is reduced as you raise it to a higher angle because more weight shifts to the end supported on the ground. The closer the bar is to the floor, the more weight you will lift. A kneeling overhead press is actually harder than a standing press at the same weight.
  3. Because the bar moves in a curved path, you have to get used to moving outside a linear path. Most people progress through an exercise from point A to point B in a direct line, but a landmine uses curved pathways. This requires some acclimation.

Here are three landmine exercises to get you started on the path to mass construction!

1 / Single-Arm Split Stance Rows

Grab the handle right beneath the weight collar, take a split stance with your feet roughly twice as wide as your shoulders, and place the same leg as the working arm in the back position. Bend from the waist and make sure your back stays tensed and even slightly extended. Squeeze your lat, pull the weight up, and make sure your shoulder blade glides back and down.

Landmine One-Arm Split Stance Rows

Watch The Video - 01:46




2 / Single-Arm Pivot Press

This move works nearly every muscle on one side of your body at a time, but specifically hits the glutes, deltoids, and quads. Start by grabbing the end of the weight collar and stand so the bar comes across your body. Hold the bar like you're preparing to throw an uppercut. For instance, if you hold it in your right hand, the bar will be supported on the floor on your left side.

With a shoulder-width stance, begin by squatting down with your feet flat on the floor. Find a position where the weight isn't pushing you over or causing you to lose balance. From the squat position, press back up while simultaneously rotating on your feet to face the base of the landmine. You should end in a split-stance position. Press the weight overhead with the arm holding the bar and squeeze your core and the glute of your back leg hard. Lower the weight, pivot back to a square stance, and then return to the bottom of the squat again.

Landmine One-Arm Pivot Press

Watch The Video - 02:20




3 / Double-Hand Lunge Rotations

Stand facing the landmine and grab the collar in both hands with a baseball grip—one hand stacked above the other like you're holding a baseball bat. Take a stance wider than shoulder width and press the weight overhead. Keep your arms straight, turn your shoulders, and pivot your feet so the weight moves to the side.

Lower into a lunge and bring the weight down to the knee in a smooth and controlled manner. Press back up through the legs and swing the weight back to the top of the movement. Try to keep your arms taut and elbows nearly locked. Repeat on the other side.

Landmine Two-Hand Rotational Lunge

Watch The Video - 01:50




These are just three simple ways to integrate a landmine in your training, but it doesn't stop here. There are thousands of ways to improvise and alter common exercises to enhance stimulation that leads to muscle growth and definition. When in doubt, try a new landmine exercise with light weight and see how you feel!


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About The Author

Dean Somerset is an exercise physiologist working through the Canadian Society of Exercise Physiologists.

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dreambig1993

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dreambig1993

I want that handle thing in the first picture lol

Jun 12, 2013 7:07pm | report
 
daf53

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daf53

I was thinking that the second I saw it

Jun 13, 2013 9:02pm | report
mikegt87

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mikegt87

those rows look solid.. going to try them out on my next back day

Jun 12, 2013 7:17pm | report
 
musclebrother

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musclebrother

Good exercise

Jun 12, 2013 8:19pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 167.55 lbs
  • bf: 15.0%
VanessaBRA

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VanessaBRA

interesting!

Jun 12, 2013 8:33pm | report
 
intense21

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intense21

Totally pointless for men " no offense ladies " doing this stuff is the same as women grabbing 50 lb feet wide apart doing silly sqauts.

Jun 12, 2013 8:40pm | report
 
Shepherd215

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Shepherd215

Theyre actually really good exercises especially if you do them explosively.

Jun 13, 2013 1:59pm | report
JSClen

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JSClen

love these for shoulder presses! much easier on my rehabbing shoulder

Jun 12, 2013 8:48pm | report
 
thamalkman

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thamalkman

1. video has only 1 ear of sound
2. no tbar row or whatever its called

dear lord

Jun 13, 2013 2:14am | report
 
mexicanalinda18

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mexicanalinda18

I like this. I guess it doesn't just work back.

Jun 13, 2013 7:21am | report
 
bklingenberg

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bklingenberg

The land mine is awesome! Wish I didn't have to pin the bar in the corner with some dumbells

Jun 13, 2013 8:20am | report
 
TIMpressive

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TIMpressive

I use landmines all the time but I've never seen that t bar attachment!

Jun 13, 2013 10:34am | report
 
Bch3343

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Bch3343

Never trust a chubby trainer...

Jun 13, 2013 11:29am | report
 
jbelliot

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jbelliot

What if they're just bulking?

Jun 14, 2013 7:52pm | report
bm93

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bm93

The title literally says "exercise for MASS"

Jun 18, 2013 12:45pm | report
daf53

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daf53

Gonna give the third exercise a go tomorrow

Article Rated:
Jun 13, 2013 9:02pm | report
 
bunnybuilder

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bunnybuilder

Love the barbell single arm rows from both angles. John Meadows has been preaching these as fundamental back exercises for years.

Jun 13, 2013 9:51pm | report
 
chrisatgrace

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chrisatgrace

My gym has one of the handles..it's not that great.

Jun 13, 2013 10:21pm | report
 
dogetta

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dogetta

I will try this Like the multi-muscles it works out.

Jun 14, 2013 9:37pm | report
 
bkrugbyprop

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bkrugbyprop

I usually use this for Tbar rows but have seen people use it for other things. Nice article.

Jun 15, 2013 7:53am | report
 
Mustrainhard

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Mustrainhard

Just got a landmine in my gym, and been loving it ever since. Great endurance tool as well if you clean and press with one arm. A really great invention!

Jun 30, 2013 11:37am | report
 
Showing 1 - 21 of 21 Comments

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