{"id":9671,"date":"2024-10-14T10:26:05","date_gmt":"2024-10-14T09:26:05","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=9671"},"modified":"2024-10-14T10:29:05","modified_gmt":"2024-10-14T09:29:05","slug":"landmine-exercises","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/landmine-exercises\/","title":{"rendered":"Landmine exercises: 6 of my favorite moves"},"content":{"rendered":"\n

Build full-body strength with these highly effective landmine exercises. Once you’ve mastered the moves, try our landmine complex workout.<\/h2>\n\n\n\n

A ‘landmine’ is simply a regular Olympic-sized barbell that’s anchored to the floor at one end. Most gyms now have specialist landmine attachments, which allow you to easily slide one end of the bar into.<\/p>\n\n\n\n

If your gym doesn’t have a landmine attachment, you can wedge one end of a barbell into a sturdy corner, and place a heavy dumbbell over that end to keep it from moving around.<\/p>\n\n\n\n

(If you find your grip strength giving out before your target muscles do, a pair of the best lifting straps<\/a> can be a very useful training aid.)<\/p>\n\n\n\n

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Why you can trust the exercises in Men’s Fitness<\/h3>\n<\/div>\n\n\n\n
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At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors \u2013 in the form of the monthly Men\u2019s Fitness magazine. Each of our workouts has been created by either a highly experienced editor or expert contributor, and has been tested and used in real-world situations. These landmine exercises were devised by fitness coach\u00a0Gareth Sapstead<\/a>.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n

What are the benefits of landmine exercises?<\/h3>\n\n\n\n

Due to the unique design and leverage factors associated with the\u00a0landmine\u00a0setup,\u00a0landmine\u00a0exercises can offer some unique benefits over more traditional dumbbell or barbell exercises.<\/p>\n\n\n\n

The\u00a0landmine\u00a0setup offers a little stability, since the barbell is fixed to a unit on the floor, or attached to a rack. This stability is enough for beginners to feel more confident performing an exercise, or for someone more advanced to capitalise on it as a bodybuilding tool. When there\u2019s greater stability,\u00a0your target muscles can put in more work and muscle tension is increased.\u00a0<\/p>\n\n\n\n

The\u00a0landmine\u00a0setup also offers a form of variable resistance. For example, while it might be a 20kg barbell you\u2019re using, the actual weight is closer to 7-10kg at the top of the movement, and 9-12kg at the bottom of the movement. Depending on the design of your\u00a0landmine\u00a0unit and the length of your barbell this will vary, but one thing that doesn\u2019t is the fact that you\u2019ll be lifting more weight at the bottom of the movement than the top. That means if you really want to hone in on the details of an exercise, you can use the\u00a0landmine\u00a0to overload a certain portion of a movement. For example, a\u00a0landmine\u00a0squat will be harder at the bottom and stress your glutes more, while at the top it won\u2019t be as challenging.\u00a0<\/p>\n\n\n\n

You can also use\u00a0landmine\u00a0training to introduce some novelty to your workouts to keep them interesting. For example, single-leg hip thrusts using the\u00a0landmine\u00a0across one hip, or even standing lateral shoulder raises. If ever the 20kg barbell is too heavy,\u00a0you can even swap that for a shorter barbell or even an EZ bar.<\/p>\n\n\n\n

Six of the best landmine exercises<\/h3>\n\n\n\n
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  1. Landmine power clean<\/a><\/li>\n\n\n\n
  2. Landmine front squat<\/a><\/li>\n\n\n\n
  3. Landmine rotation<\/a><\/li>\n\n\n\n
  4. Landmine lateral lunge<\/a><\/li>\n\n\n\n
  5. Landmine single-arm thruster<\/a><\/li>\n\n\n\n
  6. Meadows row<\/a><\/li>\n<\/ol>\n\n\n\n

    1. Landmine power clean<\/h3>\n\n\n
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    \"Man<\/figure><\/div>\n\n\n

    My coaching cue:<\/strong> Think of your whole body like the crack of a whip. Your lower body is generating most of the power here, with triple extension of your ankles knees and hips. Your arms finish it off.<\/p>\n\n\n\n