5 New Landmine Exercises You Should Be Doing

Key Takeaways

Hey there, fitness enthusiast! 💪 We’re diving deep into the world of “5 New Landmine Exercises You Should Be Doing.” So, why exactly should these be on your radar? Not only are they dynamite for shaping and toning, but they also target specific muscles in your body like your abs, glutes, and biceps. Plus, we’ve got some explosive moves for you that can elevate your game. Stick around, and let’s get those gains!

Introduction to Landmine Workouts

Ever wondered how to make your gym routine explosive? Enter the landmine exercises. “5 New Landmine Exercises You Should Be Doing” isn’t just a catchy phrase – it’s a legit strategy to up your fitness game. With a unique combination of power, stability, and range of motion, landmine workouts can seriously change your body’s dynamics.

1. Landmine Squat and Press

Target: Quads, glutes, and shoulders.

Instructions:

1. Position a barbell into a landmine attachment or securely against a corner.
2. Stand facing the bar, feet shoulder-width apart. Grab the bar’s end with both hands, holding it close to your chest.
3. Descend into a squat, keeping your chest up and core tight.
4. As you rise, press the bar upwards until your arms are fully extended.
5. Lower the bar back to your chest and repeat.

Tips:

1. Ensure your knees don’t go past your toes during the squat.
2. Engage your core throughout the move.
3. For an extra challenge, try the Explosive Landmine Press at the top of the squat movement.

2. Landmine Single-Leg Romanian Deadlift

Target: Hamstrings, glutes, and core.

Instructions:

1. Hold the bar’s end with your left hand and stand on your right leg.
2. Keeping a slight bend in your right knee, hinge at the hips and lower the barbell while lifting your left leg behind.
3. Return to the starting position and repeat.

Tips:

1. Keep your spine neutral; don’t round your back.
2. Engage your core for balance.
3. Focus on squeezing your glutes when you stand up.

3. Landmine Rotational Twist

Target: Obliques and abs.

Instructions:

1. Grab the end of the barbell with both hands and hold it in front of your chest.
2. Keeping your arms straight, rotate your torso and swing the bar to your left side.
3. Swing the bar back to your right side in a controlled movement.

Tips:

1. Keep your hips stable; the movement should come from your core.
2. Engage your abs throughout the exercise.

4. Landmine Row

Target: Upper back and biceps.

Instructions:

1. Stand sideways to the bar, feet shoulder-width apart.
2. Bend slightly at the hips and knees, holding the barbell’s end with your nearer hand.
3. Pull the barbell towards your hip while squeezing your shoulder blades together.
4. Lower and repeat.

Tips:

1. Keep your back straight and core engaged.
2. Avoid using momentum; focus on muscle engagement.

5. Landmine Lunge and Press

Target: Quads, glutes, shoulders, and triceps.

Instructions:

1. Stand facing the barbell and hold its end with both hands.
2. Step into a lunge position with your left foot forward.
3. As you lower into the lunge, press the barbell overhead.
4. Return to the starting position and repeat.

Tips:

1. Ensure your front knee stays aligned with your ankle during the lunge.
2. Engage your core and maintain an upright posture.

Wrapping it up

Now that we’ve tackled “5 New Landmine Exercises You Should Be Doing,” remember, these aren’t just about looking good. They’re about feeling explosive, powerful, and on top of your game. The Landmine Explosive Exercises are revolutionary, and we at AH7 are here to make sure you’re optimizing your fitness potential.

FAQs

What are landmine exercises?

Landmine exercises utilize a barbell anchored on one end, allowing for a variety of dynamic and powerful movements.

Can beginners do these exercises?

Absolutely! The instructions provided are designed for all levels, especially beginners.

How often should I incorporate these into my routine?

2-3 times a week is a good starting point, but always consult with a fitness professional based on individual goals.

Why are they called “landmine” exercises?

The name comes from the anchored position of the barbell, resembling an old anti-tank weapon setup.

Can I do these exercises without a landmine attachment?

Yes, placing a barbell securely in a corner can substitute a landmine attachment.

Is the Explosive Landmine Press different from the regular press?

Yes, it adds an explosive, dynamic movement, emphasizing power.

How do I ensure I’m doing the exercises correctly?

Focus on form, engage your core, and consider getting feedback from a trainer.

What are the benefits of landmine exercises?

They offer a mix of strength, stability, and range of motion, targeting multiple muscles.

How much weight should I use?

Start light, focus on form, and gradually increase as you become more comfortable.

Are there any risks with landmine exercises?

Like any exercise, improper form can lead to injury. Always prioritize safety and technique.