Most people don't have time to go to the gym, and even if they do, they're not sure what exercises to do to get the most out of their workout.
A lot of people think that the only way to get a good workout requires several different machines. But did you know that you can get a great workout in less than 30 minutes with a simple landmine?
Landmine exercises are one of the best ways to achieve all of your fitness goals. Landmine training can scale up your fitness training in magical ways. They improve flexibility, grow muscles, correct body alignment and prevent injury.
Keep reading until the end if you want to know the safest, most interesting, and most versatile moves to grow ripping muscle.
What Makes Landmines a Must-Have for Your Workout Regime?
A landmine is a piece of fitness equipment which includes a barbell with a weight on one end. It's a barbell with an anchor fastened to the floor and a weight on the opposite end. The movement of the barbell is controlled and steady rather than straight.
Landmine exercises are a great way of increasing your functional strength. Landmines (the machine) can turn 360 degrees, allowing for multidirectional motions. This functionality translates into a high transfer rate to regular and athletic activities. Simply put, you will do better at daily chores that involve physical exertion.
In contrast, many free weight and machine-based exercises are frequently referred to as non-functional. They don't mimic our everyday activities. After all, when was the last time you did anything similar to a leg extension or leg curl outside of the gym?
Landmine exercises can be used alone or with other exercises: they are beneficial for developing all forms of fitness, including strength, power, endurance, and muscular hypertrophy.
They're useful for developing balance and stability. The angled movements of landmines increase stability and balance as the body has to balance itself in odd positions.
Landmines are also good for helping to develop explosive power in athletic movements. When training with landmines, you can use a heavy weight without the fear of injury often associated with free weights.
Landmine exercises can be a very useful tool to utilize when recovering from an injury because one end of the barbell is firmly positioned, and the bar path is more stable and predictable. This makes them ideal for athletes who want to increase their strength and power.
Landmines can be used for a variety of exercises, including presses, rows, curls, overhead throws and more. They are versatile pieces of equipment that can be used to target multiple muscle groups. Landmines are especially effective for working the shoulders, chest and back.
Not everyone wants to perform barbell lifts, and there's nothing wrong with that. Landmine exercises provide comparable benefits to many of the barbell exercises while being considerably less daunting. Training should be enjoyable and empowering, not stressful, and landmines ensure this. They make sure your heart is invested in the idea of working out every day!
The start position for most of the basic movements (squatting, hinging, lunging, pushing, pulling) can be difficult to master since it involves a lot of mobility and hypertrophy work. The bar paths are more stable and predictable in nature in landmine exercises, making them easier for all, regardless of their fitness level.
Related Article: 60-Minutes Explosive Workout: Perfect Abs With Cardio and Resistance
Important Tips and Tricks for Landmine Exercises
Landmines are a safe alternative to free weight exercises, but it is still not advised to jump into a landmine training head first. Take it slow, take it gradually; that's the trick to doing it perfectly.
It's important not to exceed thrice a week because you need to have a day off after every workout day. Let your muscles recover and grow after an exhausting session.
20-30 mins and 3-5 sets of each exercise are enough to get you to your goals fast.
Gradually increase weight and resistance in landmine training: going with blazing guns is not the recommended strategy. Doing it gradually builds endurance and stamina along with size and strength.
Related Article: 8 Ways to Relieve Muscle Soreness After Exercise
5 Best Landmines Exercises for a Holistic Effect
There are numerous landmine exercises, but all of them can't be huddled into this article. So, we have chosen the five best ones for you. These five allow a holistic, overall result if done consistently.
1. Landmine Squats
The Landmine Squat is a fantastic power exercise for building quality muscle in the thighs. The Landmine front squat activates stabilizer muscles, including your back muscles, shoulders, and chest.
- Place a landmine in a corner and load it with a weight plate.
- Position the bar so that it's at shin height.
- Step away from the landmine, and assume a squat stance with your feet shoulder-width apart.
- Keeping your chest up and your core engaged, bend your knees and hips to lower your body into a squat.
- When your thighs are parallel to the floor, drive through your heels to explosively stand back up to the starting position.
- That's one rep. Repeat 5 times in the beginning and slowly increase reps as you build more stamina.
Related Article: 15 Common Squat Form Mistakes You Need to Avoid
2. Landmine Single-Arm Press
The landmine single-arm press is a great exercise for working the shoulder, arm and chest muscles. With the landmine variation, you increase stability and coordination of the muscles alongside strength.
- Start standing with your feet shoulder-width apart and a weight in your left hand.
- Bend your left elbow and bring the weight to your shoulder.
- Press the weight overhead, extending your left arm.
- Return to the starting position and repeat on the other side.
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3. Landmine Overhead Press
The muscles worked in the landmine overhead press are the anterior (front) deltoids, the clavicular head of the pectoralis major, and the triceps brachii.
- Begin by deadlifting the barbell with two hands before raising it to the starting position, wear wraps to protect your wrists.
- On your right shoulder, this is held by your right hand. Stand with your feet shoulder-width apart.
- Inhale and brace your core, glutes, and grip.
- Extend your elbow and press the weight upwards and forwards until you reach full extension.
- Don't hyperextend your elbow at the top of the movement. Keep it slightly bent.
- Pause, lower the weight, and exhale as you do so.
- Repeat for the desired number of reps, then switch to the other arm.
4. Landmine Single Arm Bent Over Row
Your rear delt, rhomboids, teres major, middle traps, lats, and biceps are worked in a landmine single arm bent over barbell row. It's also an excellent anti-rotation exercise since you must resist rotation by keeping your torso squared forward toward the ground.
- With the barbell on your left side, position yourself so that you are parallel to it and the end of the barbell is at your left leg.
- Your feet should be hip-width apart. Shoot your hips back (hinge), bend at your knees slightly, and lean forward while getting into a bent-over posture.
- Make sure your spine is straight. Grasp the collar of the bar with an overhand grip.
- Raise your elbow as high as you can, then do a row by bringing it up as far as possible with each pull.
- At the top of each descent, squeeze tight with your rear delts and upper back muscles.
- Slowly lower the bar down to full elbow extension before repeating
- Use no more weight than you can handle. This fatigues your spinal erectors and ruins your form.
- Exhale while pushing and inhale as you return to the starting position.
- To prevent injury, maintain a neutral spine throughout the movement.
5. Landmine Reverse Lunge
The Landmine reverse lunge is a great exercise for improving balance, coordination, and unilateral (one-sided) functional strength in your legs, which is essential for athletic performance and overall fitness. Barbell Lunges are a powerful thigh builder. Learn the proper technique, and you'll be able to blast your thighs with ease.
- Place the barbell up at chest level with your one hand on the end of the barbell collar, palms in and slightly below.
- Step back with your right foot and descend to a 90-degree angle while keeping both legs straight and your torso upright.
- You'll probably be stepping backward about 2 feet in this position.
- Drive force from the heel of your fixed front leg as you return to standing. Make sure you're ready with your core taut before stepping back with your left leg.
- After completing one side, repeat Steps 3-6 on the other side until all reps are completed for that set.
Summary
If you’re looking for a challenging and effective workout, look no further than the landmine. These five exercises are just the tip of the iceberg – there are countless other possibilities when it comes to this versatile piece of equipment. So add one (or all!) of these moves to your regular routine and start reaping the benefits.
