For long-term progress, sufficient long-term effort is essential. And there are few better ways than by regularly setting yourself new challenges in your sessions, with new exercises and routines. A great way to do this, as an alternative to traditional barbell exercises, is using a Landmine Handle.

Benefits of Landmine Exercises

Landmine exercises uniquely benefit from having an arcing Weight Bar path, due to one end of the barbell pivoting on the floor. This is a great middle ground between machines and free-weights because you have some free movement, but the arc guides you. This is helpful for -

• Beginners who are new to training and need support to perform exercises with good technique.

• More advanced lifters looking to perform exercises close to failure for increased hypertrophy, which is easier with exercises that require less balance.

• Home gym users that do not have the space and access to a full range of Commercial Gym Equipment.

How to Create a Full Body Landmine Workout

Step One - Include one or more upper body exercises. These are exercises where the main limiting factor is the strength of the upper body.

• Landmine bent over row.

• Landmine kneeling lateral raise.

• Landmine cross body front raise.

Step Two - Include one or more lower body exercises. These are exercises where the main limiting factor is the strength of the lower body.

• Landmine lateral lunge.

• Landmine clean.

• Landmine power clean.

Step Three - Include one or more whole body exercises. These are exercises where the main limiting factor is the coordination between the lower and upper body.

• Landmine push press.

• Landmine thruster.

• Landmine single arm thruster.

Step Four - Include one or more core or rotational exercises. These are exercises where the main limiting factor is the strength of your core muscles.

• Landmine Russian twist.

• Tall kneeling landmine rotation.

• Landmine rollout.

Step Five - Order your exercise list from hardest to easiest. During exercise, we have a limited amount of energy we can use, so we want to use it efficiently. Whole-body exercises are usually the most taxing, followed by lower body, upper body and core/rotational exercise. Ordering exercises from hardest to easiest helps prevent fatigue reducing the performance of your more challenging compound exercises.

Whole Body Landmine Workouts

Example Workout One

• Landmine thruster = 5 sets of 5 reps

• Landmine lateral lunge = 4 sets of 10 reps per side

• Landmine kneeling lateral raise = 4 sets of 10 reps per side

• Landmine roll out = 3 sets of 5 reps per side

Example Workout Two

• Landmine push press = 5 sets of 5 reps

• Landmine clean = 4 sets of 10 reps

• Landmine cross body front raise = 4 sets of 10 reps per side

• Tall kneeling landmine rotation = 3 sets of 10 reps per side

Example Workout Three

• Landmine single arm thruster = 5 reps of 5 sets

• Landmine power clean = 4 sets of 5 reps

• Landmine bent over row = 4 sets of 10 reps per side

• Landmine Russian twist = 3 sets of 10 reps per side

If you are looking for a new challenge in your training, or you are new to training and looking for structure, look no further than these landmine workouts. Aim to do 2-3 of these workouts per week for 2-4 weeks before changing it up, picking a mixture of whole-body, upper body, lower body and core/rotational exercises.

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Tags: Equipment > Landmine ; Exercise Type > Strength ; Misc > Workout