Not using a landmine device yet for angled barbell training? It'll give you a huge bang for your training buck and can be used for a number of exercises and goals.
While it's not a conventional tool in most gyms (yet), you don't need an actual landmine attachment to reap the benefits. Simply placing a barbell in a corner against a towel will work just fine. Here are some variations to start with.
The more common barbell version can present challenges for some lifters because of the front rack position, but the landmine will allow you to get the same stimulus and bypass that issue. This hits just about every muscle in your body and can really smoke your lungs if you want it to.
Elbow-Out Landmine Row
The standard landmine row is great, but this variation will change the angle of the horizontal row. It engages the upper back differently with more emphasis on the rhomboids and mid-traps compared to the standard row, which emphasizes the lats.
Complexes have a lot to offer in terms of metabolic stress and the "afterburn" effect (increased EPOC) so it's nice to have other options instead of the barbell.
This complex consists of:
- Single-Leg RDL
- Reverse Lunge
- Elbow-Out Row
Do 8-10 reps of each movement without stopping before moving on to the next. Rest 2-3 minutes between sets.
T-Bar Landmine Row
If you don't have access to a T-bar row, try this. While it may look similar, you may find that it's actually a more comfortable lift.
Landmine Bilateral Press
Pressing with the landmine is quickly becoming a mainstay in many training programs, especially if you've got tricky shoulders to work around.
The scapulohumeral rhythm is better because it changes the pressing angle. People aren't typically limited by their lack of thoracic extension with this variation. Furthermore, this variation allows for upward rotation, elevation, and protraction of scapula through range of motion.
Considering the daily posture that most of us are in, the landmine may be the better option for pressing. It can improve posture and it won't exacerbate shoulder issues or force you to compensate at the lumbar spine as many do with the barbell overhead press.
Landmine Half-Kneeling Press
This is a regression to the bilateral press and one we use often to teach people how to engage their anterior core – the stacked position needed for a great overhead press.
Landmine Split Jerk
This can be added to your dynamic effort training instead of a standard jerk.
Viking Attachment Landmine Press
The Viking press is a great exercise if you're looking to increase loading capability.