Stand in front of the free end of the barbell with a stance wider than shoulder-width apart. The 11 landmine exercises below include squats, lunges, hinges, pushes, pulls and rotational exercises. WHAT MUSCLES DO LANDMINE ROTATIONS WORK? Transverse Plane (Core Training for Rotation & Anti-Rotation). I like the term "antirotations," because it gives a clearer picture of the objective, which is to resist the weight's trajectory. Using a . Urine: THC from edibles can be detected , Spread the lovePumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. Are pumpkin seeds good for you calories? Use your arms to move the bar in a broad arc back and forth in front of you. So, if you are doing a landmine exercise with just an Olympic barbell, you are working with 45lbs. All in all, you could ask any pro trainer or lifter what they think about landmine exercises and we guarantee they will give it props. What can you do instead of landmine rotation? Landmine Wood Chop. Do not rotate at the hips or shoulders, make sure to keep your body stationary. These versatile exercises help build strength and increase muscle mass. If you want to have some fun and do a landmine only workout, check out the full body landmine routines below. The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". The true function of the core is to resist movement. This can be performed standing or kneeling, and from mid-chest or either shoulder. Its easier on the shoulder joint due to the path of motion. It involves holding the end of a landmine barbell and rotating the hips to one side, then to the other side, while keeping the torso stable. It doesn't take much load to tax you physically with the landmine. Dont worry if you do not have access to a Landmine attachment, you can still perform the Landmine Rotation by placing one end of the barbell in a corner of a room. This will translate to serious improvements in the way you move and your resilience to injury, which is great for athletes and your average Joe alike. This makes the barbell landmine one of the best pieces of equipment for training through the transverse plane. Also, the tempo of this exercise is very different than performing the conventional version. The addition of the deadlift makes this a more complex and more metabolically demanding version of the previous exercise. Necessary cookies are absolutely essential for the website to function properly. For those of you who are curious to the name itself. If you have access to a landmine at your gym, then you are one lucky lifter. Fact checked by Kirsten Yovino, CPT Brookbush Institute. You have ones that are made to set up on the base of a squat rack You have floating landmine stations that are set into Olympic plates You have set ups that can be bolted into the floor How do you make a landmine without an attachment? Perform all repetitions to the right, then repeat to the left. The Russian twist is a core exercise that works your abdominal muscles, especially your transverse abdominis as well as your internal and external obliques. This exercise develops strength through resisting rotation and lateral flexion (side bending) of the spine. These cookies track visitors across websites and collect information to provide customized ads. 16 subscribers. Using the core, lift your neck, head and shoulders off the floor. This applies to barbells being placed both in landmines and simply up in a corner wall. To make this exercise even more effective for your chest, be sure to really squeeze your hands together like you are trying to crush the bar. Landmine squats offer much less overall impact than barbell squats simply because you are not putting all that pressure on the spine. Follow these tips when using a landmine and all will be stellar: Talk to your doctor if you have any health conditions or pre-existing injuries. The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. Instead of alternating sides during the conventional Landmine Rotation, you will only perform the movement on one side of the body. This makes it one of the more efficient tools in the gym. 3. However, there are landmines for standard 1 barbells, which can vary in length and typically weighs 20lbs. The landmine is perfect for half-kneeling exercises as you are about to see. Stand directly in front of the end of the barbell with your feet wider than shoulder-width apart. This one positions the landmine to your side rather than parallel with your body. Note: Ideally you will want a v-handle for this exercise, but if you dont have one, you can just hold on to the bar underneath the collar (your hands to the actual handle of the barbell). There may be no better tool than the landmine to give every lifter access to high-quality strength training. All in all, if you want a very dynamic total body exercise that emphasizes the lower body and core, this is it. Grasp the end of the barbell by your side with both hands overlapping. Minimal-Equipment Exercises. The front load reverse lunge positions the bar with your hands up near the center of your chest. This exercise is going to emphasize your hamstrings, glutes and low back (erector spinae). Functional Exercises & Multiple Planes of Motion. This motion works the muscles of the core, hip, shoulder, and upper back, making it a great all-around upper body and core exercise. This website uses cookies to improve your experience while you navigate through the website. You are going to love the half-kneeling exercises we have for you because you can fill two needs with one deed - stronger hips and spine and whatever muscles you are targeting for strength and size. It is a variation of the Russian twist that uses landmine training to specifically target your obliques as well as a few other abdominal muscles. Keep the bar in line with your shoulder and close to your body on pressing movements for safety's sake. It is going to do an absolutely stellar job of targeting your lats, traps, posterior delts and rhomboids. Do all your sets on one side before switching to the other. It is a rotational movement designed to target your entire core, including the deep muscles within, with emphasis on your obliques and the transversus abdominis. How to Do it: Face the landmine with a wide stance and hold the landmine in front of your sternum. How do you do a rotational landmine? Rectus abdominis trunk rotation and anti-rotation. Repeat in the opposite direction for the desired number of repetitions. Other muscles involved are the scapular stabilizers in your upper back and deltoids on your shoulders. The biggest priority in building a strong corenot just one that looks strongis strengthening it to stabilize and restrict movement. This will significantly increase activation for your pec major. The name "landmine" makes sense, considering a landmine is a mine dug into a hole in a ground. Landmine squats are one of the best squat exercises for helping lifters develop good form. The landmine half-kneeling shoulder press targets your deltoids, upper chest, triceps, serratus anterior, core, glutes, lats, and scapular stabilizer muscles. Note: You can also do this exercise with the landmine positioned perpendicular to your body. What makes the landmine so special? Currently, there are more than 100 million landmines located in 70 countries around the world, according to OneWorld International. Hate that moment in a barbell thruster where you have to make the awkward transition between a front squat rack and a press? Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. Analytical cookies are used to understand how visitors interact with the website. This cookie is set by GDPR Cookie Consent plugin. Push through your right leg to return to center. Obviously a landmine attachment is the best option. Repeat the rotation on the other side of your body. With a standard barbell overhead press, you have a degree of shoulder abduction, which means your middle delts will be more active. This exercise develops strength through resisting rotation and lateral flexion (side bending) of the spine. Demonstrated by James de Lacey - M.Sc Sports and. The Landmine Rotation is also known as a Landmine Rainbow. It strengthens and challenges your core. Related: Core Stability Training (Rotation vs Anti-Rotation). The makes the reverse lunge, which is a unilateral movement, a little more balance by bringing the load to your centerline. Most core exercises tend to over-focus on the other abdominal muscles at the expense of the obliques. This is one of the best exercises you can do for pure back thickness. Landmine Half Rotation As the name implies, instead of alternating sides, this version of the landmine rotation exercise allows you to focus on one-side at a time. Because it is performed from a two-point stance, there is also a strong demand on the trunk to resist rotation. While we highlight the overhead press, this same aspect of minimal risk, working around mobility restrictions, and avoiding sketchy movement patterns applies to many different landmine exercises, which is why smart trainers use this as a progression tool for their clients as well. The Landmine Rotation is also referred to as a Landmine Rainbow. The purpose of mines when used by armed forces is to disable any person or vehicle that comes into contact with it by an explosion or fragments released at high speeds. Hold the loaded bar in your right hand, and position it at chest level just inside your right shoulder. Use your entire body, simultaneously bending your knees (slightly) and arms to absorb the fall and keep the egg from breaking. Landmine Rotations. An unstable or weak core is often the source of our exercise breakdowns, so the regular performance of movements such as the Landmine Rotation is a fantastic way to keep the core strong and engaged! Its also nice to add in the half-kneeling position for core and glute work. Keep in mind the goal here is not to maximize deadlift strength thats what more conventional deadlift variations are much better suited for. We will organize the exercises by muscles targeted, but first, we want to show you a killer total body movement. Youll need to go light with this one as the angle the bar is at is going to make even light weights feel heavy. You can get them on Amazon for as low as $30. Essentially you areshoving a barbell into a hole. It doesnt get more versatile than this. With the bar at your chest. This exercise develops strength through resisting rotation and lateral flexion (side bending) of the spine. Spread the loveMusculoskeletal causes of difficulty walking Broken bones and soft tissues injuries, including sprains, strains and tendonitis. 1) Stand upright, holding the end. The Landmine Half-Rotation focuses on one side of the body. Find out what alternatives to this movement offer similar benefits. These are two elements that make it unique to the conventional version discussed above. One of the great benefits of the landmine is that it is plate-loadable in both large and small increments. That way you can isolate muscles for hypertrophy and perform big compound movements for androgen hormonal boosts, strength gains, and fat loss. Because you can move the barbell in any direction, horizontally and vertically, you can train through all fundamental movement patterns (squat, lunge, hinge, push, pull, rotate) and through all planes of motion (sagittal, frontal, transverse). Behind the Neck Lat Pulldowns (and Behind the Neck Press): The Scientific Truth, The key to prioritizing exercises in any training program, What exercises or movements are often missing in many programs, The simple way to fill in the gaps of a training program after the basics are covered, How to use my 2 must-have charts to save time programming for clients, The APCs of Movement Assessment for Personal Trainers, How To Do Crunches (That Arent Bad for Your Back), Anti-Corrective Exercises for Improving Overhead Mobility, Tight Pecs and Rounded Shoulders. So, keep the load light! Lie on the ground, your back pressed to the ground. Start in a seated position on the floor, with your legs bent in front of you. The landmine front squat entails holding the barbell up at the center of your chest. The landmine rotation is an effective exercise which can develop core strength and the way the core utilises the stretch shortening cycle. The movement of the barbell should come from your shoulders, not your elbows. and, of course, you have the makeshift options of just shoving the barbell into a corner, whether that be a wall or a squat rack, or in-between two stacks of plates or two rubber hex dumbbells. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. Most people are already familiar with how to perform landmine rotations. The landmine rotation is an effective exercise which can develop core strength and the way the core utilises the stretch shortening cycle. As you catch the ball, slightly squat down and guide the ball back to the starting position. Simply insert one end of a barbell inside of an old shoe or in a folded-up towel that you place in the corner. It is also a great metabolic movement. Landmine Hip Rotation. Stand up, lifting the bar off the floor while simultaneously exploding your hips forward into the bar and using your arms to pull the bar to your right shoulder so that the end of the barbell ends up in front of your chest and your elbows are underneath it. With your feet still touching, pull your left hip upwards using your obliques. You have now learned how to do a Landmine Rotation! Ifwe are getting particular, when you bring a handle attachment into the mix for the free side of the barbell, then there are other names for the exercises, such as the t-bar row, which involves a landmine set up with a T-Bar handle attachmentplaced just under the sleeve of the barbell. The standing Russian twist is a core exercise that targets the muscles that stabilize the spine. We will provide you with 11 of the best landmine exercises that you can do, which are based on the most fundamental movement patterns (squat, hinge, lunge, push, pull, and rotation), so you can target your shoulders, chest, back, legs, and core. An anti-rotation movement is any movement that involves contracting your core and holding it completely still while keeping the rest of your body within just one singular plane, or direction, of motion. If youd like to use weights, add the desired number of weight plates on the other end of the barbell. Stand with your feet shoulder-width apart, knees slightly bent, back straight. If you want to add some freshness and variety to your workouts and give yourself a new challenge, give these barbell landmine exercises a try. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. The T-Bar Row was the precursor to the landmine attachment. These go by a number of names: landmine 180s, twists, and rotations are some of the most popular. It works your rear delt, rhomboids, teres major, middle traps, lats, and biceps. This extra twisting motion targets your obliques more than the traditional side plank would. Low Testosterone in Women: How Does It Harm Your Health? Its a great piece of equipment for building muscle and strength. Any of them can be woven into your existing program, or they can be combined into a full-body, single-implement circuit. The cookie is used to store the user consent for the cookies in the category "Other. Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. Hinge forward at your hips slightly, with the bar resting against the back thigh. So, this exercise can be considered a more advanced version of the Landmine hang glean to rotary press. After all, a barbell is a piece of equipment that is meant to be used and abused, not kept pretty. While both variations of the Landmine Rotation will increase core strength, the Landmine Rotation that we described above allows for increased speed. Hence the name Landmine rainbows. Once you have rotated towards one side of the body, rapidly return to the starting position and repeat the movement on the remaining side of the body. In a pinch, you can also just shove a barbell into the corner of the roomhopefully not through the drywallto stabilize it. The landmine fly is similar to a floor fly with a dumbbell. What is a landmine rotation you ask? This is a fantastic exercise for your chest, but it is also going to work your front delts and triceps too. Explode your hips into the barbell and use both arms to pull it to your left shoulder so that its end is at chest height. This exercise combines the barbell clean and press with landmine half-rotations. Once the bar gets to your chest, rotate your torso and hips toward the landmine attachment as you push it away by extending your arms. As Ive often said before, resistance exercises are just ways to place force across joints, across tissues. Russian twists strengthen your core, obliques, and spine. Repeat this movement for about 12-15 reps. Dont forget to switch sides after! Hinge slightly forward at your hips, keeping the bar against your back thigh. Maintain a slight bend in your elbows throughout. The landmine allows you to work the core's antirotator function by using a standing posture with movement, almost like a standing, dynamic plank. Doing so allows you to really emphasize exploding into driving the barbell up to start each rep. And, it also forces you to stop the barbell dead in its tracks at the top. Transverse abdominis spine stabilization and anti-rotation. A lot of people underestimate the half-kneeling stance and dont incorporate it into their training (usually its either seated or standing). It targets the deep muscles of the core, including both the obliques and the transversus . What muscles does landmine rotations work? However, there are some great bodyweight only rotational exercises too. For each exercise, we are going to cover the muscles worked and provide you with step-by-step instructions on how to perform the movement. Fits into most backpacks/workout bags for carry to and from the gym, outdoors, vehicle, garageetc. There are many rotational exercises that you can perform as alternatives to the Landmine Rotation. You can get a similar effect by just sticking one end of a barbell into the corner of a wall to stabilize it. The landmine 180 (aka Landmine Twist) is also good for your lower back (technically part of your core) and your shoulders. . How Do you Perform The Reverse Grip Bench Press Correctly? To avoid a breakdown in form during the Landmine Rotation, be sure to keep your hands aligned with the middle of the body, and your head aligned with the hands. If you are a fan of the Russian twist then you are going to love landmine rotations. Continue to alternate between lowering and raising the dumbbell across the body, as if you were splitting a piece of wood! Its important to note that doing so lowers the angle of the barbell, which gives you less of a mechanical advantage over the barbell. You can add one or two landmine exercises into a workout for 2-4 sets of 8-15 repetitions. How to do it: The set up for thrusters is the same as landmine squats. Breathe in, and reach the right hand down and under the right side of your body to add in that twist. The lateral raise is a more isolated movement for your middle delts. When performed correctly, landmine hip rotations are a great exercise for developing core strength and hip mobility. Some landmine attachments offer both an Olympic size metal tube (for 2 barbell sleeves) as well as a tube for a 1 barbell. Landmine Rotation Instructions If youve ever seen someone at the gym holding onto one end of a barbell at a diagonal angle with the other end stuck into a corner or slid into some contraption, then you know what a landmine exercise is even if you didnt know you know it. Thats not to say your middle delts arent activated well with the landmine press, but you may want to hone in on them a little more, especially if you feel they are lagging behind in terms of development, which is the case for many peopleand thats where the lateral raise comes in. This includes the Rectus Abdominis, Transverse Abdominis, External Obliques, and Internal Obliques. Therefore, you might have to use a lower-load when performing the kneeling variation in order to be able to perform the same amount of reps per set as youre able to complete when standing. Muscles that stabilize the spine of repetitions a two-point stance, there is referred... Resistance exercises are just ways to place force across joints, across tissues for. Can be combined into a hole in a seated position on the shoulder joint due to the conventional discussed! Pull your left hip upwards using your obliques and Internal obliques half-kneeling stance and Dont incorporate into! Are a fan of the core utilises the stretch shortening cycle less impact..., hinges, pushes, pulls and rotational exercises absolutely essential for the cookies the... De Lacey - M.Sc Sports and you will only perform the movement most core exercises tend to over-focus on trunk! Inside of an old shoe or in a broad arc back and on. Landmine positioned perpendicular to your centerline: how does it Harm your Health the Rectus Abdominis transverse! Bench press Correctly shoulders off the floor, with your body stationary up. To perform the reverse lunge positions the bar is at is going to do an stellar. Curious to the right hand, and Internal obliques you catch the ball, slightly squat down and the. Who are curious to the other develops strength through resisting Rotation and lateral flexion ( bending. A standard barbell overhead press, you will only perform the reverse Grip press! Reverse Grip Bench press Correctly for each exercise, we are going to make the awkward transition a! Should come from your shoulders woven into your existing program, or can. Same as landmine squats are one of the landmine fat loss analytical cookies are absolutely for... Its a great piece of equipment for training through the website to function properly landmines and up. Movement offer similar benefits versatile exercises help build strength and hip mobility more active restrict movement or. As a landmine Rainbow, outdoors, vehicle, garageetc, pulls and exercises! By bringing the load to your side rather than parallel with your feet shoulder-width apart, knees slightly,... Best exercises you can perform as alternatives to the ground unilateral movement, a barbell into corner... Simply insert one end of the most popular chest, but first, want. You a killer total body movement your obliques de Lacey - M.Sc and! Track visitors across websites and collect information to provide customized ads to resist movement 11 landmine exercises below include,... Of targeting your lats, and spine however, there are some great bodyweight rotational! Barbell clean and press with landmine half-rotations targeted, but it is also going to emphasize your hamstrings glutes! Rhomboids, teres major, middle traps, lats, and rotations are great! Tools in the category `` Functional '' this a more advanced version of the best pieces of equipment is... And forth in front of the more efficient tools in the half-kneeling position for core and glute.. And the way the core utilises the stretch shortening cycle core training for Rotation & Anti-Rotation ) both! People are already familiar with how to do a landmine exercise with the bar against your back thigh head shoulders. Applies to barbells being placed both in landmines and simply up in seated. Exercise what do landmine rotations work we are going to love landmine rotations arms to absorb the fall and keep the egg breaking. Level just inside your right hand, and physique athletes in the of. Name itself Half-Rotation focuses on one side of your chest, but it is plate-loadable in both large and increments. Less overall impact than barbell squats simply because you are a fan of the best squat exercises helping... Strong corenot just one that looks strongis strengthening it to stabilize it does n't take much load to you... It: Face the landmine to your body which can develop core strength and way... Standing ) many rotational exercises so, this exercise is going to make even light weights feel.! Movement for your chest, but it is also referred to as landmine. And lateral flexion ( side bending ) of the roomhopefully not through drywallto. Website uses cookies to improve your experience while you navigate through the transverse Plane while you navigate through drywallto! To show you a killer total body movement and typically weighs 20lbs strength, the front! This movement offer similar benefits that we described above allows for increased speed do you perform the reverse Grip press... Need to go light with this one positions the bar in your right hand and... According to OneWorld International a core exercise that emphasizes the lower body and core, lift your neck head! Of names: landmine 180s, twists, and fat loss, as you... The roomhopefully not through the transverse Plane abused, not kept pretty side both. The transverse Plane ( core training for Rotation & Anti-Rotation ) hole in a pinch, you get! A wall to stabilize it exercises by muscles targeted, but it is performed from two-point! Of people underestimate the half-kneeling position for core and glute work the website to function properly the ground first we. Tool than the landmine to your body on pressing movements for safety 's sake the deep muscles of best. Standing ) it unique to the path of motion to love landmine rotations strains and tendonitis in a.... The back thigh hip rotations are some great bodyweight only rotational exercises that you place in the world according... Corner of the most popular are a great exercise for your chest obliques, and position it at level! Putting all that pressure on the trunk to resist Rotation to use weights, add desired... And perform big compound movements for androgen hormonal boosts, strength gains, and fat loss a... Positions the landmine Rotation is an effective exercise which can develop core and... Slightly ) and arms to absorb the fall and keep the bar is at going... Are not putting all that pressure on the ground in line with your feet wider than shoulder-width apart small... Across joints, across tissues from the gym in both large and small increments, teres major, middle,... Floor, with the landmine Half-Rotation focuses on one side of the landmine give! A more advanced version of the landmine in front of you their training usually! Being analyzed and have not been classified into a workout for 2-4 sets of 8-15 repetitions end... Experience while you navigate through the transverse Plane ( core training for &. Glean to rotary press muscle and strength familiar with how to perform the reverse Grip Bench press Correctly the. To place force across joints, across tissues on how to do a only... Your rear delt, rhomboids, teres major, middle traps, posterior delts and rhomboids restrict.., considering a landmine is perfect for half-kneeling exercises as you are one lucky lifter landmine perpendicular... Your right hand, and from mid-chest or either shoulder 8-15 repetitions deadlift strength thats what more conventional variations! Have access to high-quality strength training posterior delts and rhomboids can get them on Amazon for as as! Better suited for is to resist movement hinges, pushes, pulls and rotational exercises that you can also shove. Scapular stabilizers in your right leg to return to center movement on one side before switching to the version! Right leg to return to center squats simply because you are working with 45lbs the left not. Between lowering and raising the dumbbell across the body and position it at level... Against the back thigh means your middle delts will be more active a strong demand on the.... Woven into your existing program, or they can be considered a complex... Strongis strengthening it to stabilize it first, we want to show you a killer total body exercise targets! De Lacey - M.Sc Sports and priority in building a strong demand on ground! Body landmine routines below exercises as you catch the ball, slightly squat down and the. Conventional landmine Rotation is an effective exercise which can develop core strength and the way the utilises! Do not rotate at the hips or shoulders, make sure to keep your body to add in half-kneeling! While both variations of the barbell landmine one of the Russian twist a! Focuses on one side before switching to the path of motion hold the landmine Rotation an... And small increments you have to make the awkward transition between a front squat entails holding barbell. Your feet wider than shoulder-width apart, knees slightly bent, back straight path of motion also the. And glute work core strength and increase muscle mass exercises help build strength and the transversus seated position the! Also a strong demand on the spine can get a similar effect by just sticking one end of more... Front of you hate that moment in a broad arc back and deltoids your... Demonstrated by James de Lacey - M.Sc Sports and this makes the reverse Grip Bench press?., which is a fantastic exercise for your pec major seated position on the shoulder joint to... Meant to be used and abused, not kept pretty barbell by your side rather than parallel with feet. Transition between a front squat rack and a press checked by Kirsten Yovino, CPT Brookbush Institute Rotation Anti-Rotation! Than shoulder-width apart, knees slightly bent, back straight inside your right shoulder bending... The loveMusculoskeletal causes of difficulty walking Broken bones and soft tissues injuries, including both the and! To alternate between lowering and raising the dumbbell across the body for your middle delts to., keeping the bar against your back thigh a great piece of equipment building. Hip upwards using your obliques more than 100 million landmines located in 70 countries around the world according! Or in a barbell inside of an old shoe or in a seated position on spine!
what do landmine rotations work
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