Landmine Training: A Game-Changer in Your Workout Routine
Introduction
Good news, fitness enthusiasts! If the ordinary barbell lifts are starting to lose their charm, it’s time to roll up your sleeves and try landmine training. Turning that barbell on its side might just be the twist you’re looking for to scale your strength training plan to new heights. Packed with power, these landmine workouts let you ditch typical deadlifts, squats, and bench presses, offering an exciting perspective on traditional moves.
Landmine Setup and Exercise Benefits
Before you start trembling in your trainers at the mention of a ‘landmine’, relax – that’s just a fancy term for the anchor point where one end of your barbell is secured. But don’t worry if you don’t have a specific landmine attachment. A corner of a wall will work just as well. (Although remember to put a towel as a buffer if you’re not planning on redecorating anytime soon.)
Landmine exercises main perks? Think Fun. Versatile. Joint-Friendly. Investors in landmine training can enjoy a medley of exercises, all seasoned with a sprinkle of novelty. Instead of purely lifting the weights up and down, the landmine approach lets you alter the ‘force curve’. Basically, the load feels heaviest when it’s closest to the ground because of the challenge from gravity. As you lift the weight higher, it gets increasingly lighter because the lever gets shorter. Intriguing, huh?
You’d be pleased to know that these unique workouts introduce stability and balance exercises while offering a safety cushion for your shoulders and back from excessive strain. Landmine training allows undertaking unilateral movements (one side of the body at a time), overhead and explosive movements without dropping a sweat about shoulder or back stress.
Kick-start your Landmine Journey with these Exercises
Are you ready to try your hand (or should we say body) at landmine training? Here’s an invigorating five-exercise routine by Men’s Health Fitness Director, Ebenezer Samuel. This routine is sure to tick off everything you’d want in a training session. It includes a pushing movement (chest and shoulders), pulling (back and biceps), hinge (glutes), knee-dominant move (quads), and a core exercise. Perform each exercise for three to four sets of 10 to 12 reps.
- Landmine Deadlift
- Landmine Reverse Lunge
- Landmine Deadstop Row
- Half-Kneeling Overhead Press
- Tall-Kneeling Landmine Rotation
Conclusion
We’ve always believed that Variety is the Spice of Life, and in the world of fitness, it’s the Secret to Longevity. After all, repeating the same workouts can lead to boredom, and that’s the last thing we need when sweating hard during a session. Landmine exercises offer a refreshing, versatile, and effective alternative to regular training routines, helping to add an element of novelty and excitement to our workouts. So, are you ready to make that force curve dance to your tune? Let’s get that barbell on its side and show our workouts who’s boss!
Takeaways
- Landmine training allows working out with a barbell in a unique way, adding versatility and enjoyment to your routine.
- All you need is a barbell and a corner in the wall or a specific landmine attachment.
- The force curve alteration in landmine training presents different challenges compared to traditional lifting, enhancing stability and balance workouts.
- The setup is joint-friendly and reduces strain on shoulders and back compared to traditional barbell workouts.
Source Citation: https://www.menshealth.com/fitness/a45780915/landmine-exercises/
