A Landmine set up takes a traditional barbell, pins one end in a corner (or Landmine attachment), and loads the other end with weight plates. This orientation provides the lifter more stability than free weights, changes the strength curve of the exercise, and can provide a novel stimulus to experienced and newer lifters alike.
Many traditional strength movements lend themselves well to a Landmine version and have plenty of merit when programmed intelligently into a training program. The movements shown here are a little less common and somewhat unconventional when it comes to Landmine variations, but can still be used in a structured training program to elicit specific adaptations:
1. Landmine Long Lever Plank Walkdown
This might be one of the most challenging anti-extension core exercises you can perform without using external load. Besides training the anterior trunk, the lifer must handle MASSIVE anti-rotational forces during the single arm periods – with that also comes a shoulder stability component. Make sure you’re working hard to maintain a neutral pelvis and spine, packing your shoulders away from your ears, and keeping full body tension. You want to feel this in your abdominals, NOT YOUR LOWER BACK.
2. Landmine Shoulder Hack Squat
The traditional Hack Squat is a quadriceps crusher and the landmine variation is no different. This version has the sleeve of the barbell on one shoulder which introduces the need to stabilize in the Frontal and Transverse Planes. With the Landmine orientation, the weight feels heaviest at the bottom of the squat challenging strength out of the hole. In fact, I programmed this squat variation for an RCMP officer who was training for Police Motorcycle Test in which she had to hoist the 900+lbs bike up to kickstand from the ground – the strength curve of this exercise closely mimics that movement. Lean back into the weight plates as if you are pushing the end of the rooted barbell farther into the corner or landmine attachment. Brace your trunk so that your spine doesn’t move while you perform the squat. You should feel your quadriceps (front of the thigh) working the hardest during this exercise.
3. Landmine Five Hole Squat
As funny as this variation looks, it’s no joke! Me and one of my mentors, Steve DiTomaso, came up with this as we were searching for novelty on the Landmine but soon discovered that almost anyone can squat deep while maintaining a neutral pelvis with this set up. The (REALLY) anterior load allows the lifter to sit back keeping an upright torso and feel stable at the bottom of a really deep squat. It also provides great reflexive core recruitment due to the fact that the load is so far away from the lifter. You can use the Landmine Five Hole Squat to train hip and knee ranges not usually achievable with other squat variations and improve grip strength. Keep your trunk rigid and your arms straight while keeping a big chest throughout the full range of motion.
4. Landmine Single Arm Arc Floor Press
This pushing variation changes the range of motion and lines of tension compared to a traditional Floor Press. The working arm should be exerting constant tension through the bar trying to jam it further into the corner (or attachment) while performing a Floor Press through the arced range of motion the Landmine affords. This constant isometric horizontal adduction of the arm (squeezing pec muscle) is well suited to higher rep, time-under-tension sets or safely training at or near failure. If you like a chest burn, this is for you! As with any open chain pressing movement, keep your shoulder blade pinned down and back to the floor while performing every rep. This variation works best if you have a training partner to hand you the bar to start the set.
5. Landmine Zercher Lateral Skater Squat
I really like Zercher variations of many different movements as we get “free” upper back and biceps work. The Landmine Zercher set up is no exception and also provides extra stability when performing exercises that require high degrees of mobility. This variation allows for a specific angle of push through the outside leg and generally suits athletes who spend a lot of time working in the Frontal Plane (hockey, baseball, golf, etc.) The arc of the landmine forces you to push laterally into the weight for specific, lateral strength gains. When crossing the non-working leg behind, ensure a level pelvis to maximize the hip stability benefits of this unilateral variation.
6. Landmine Roll Away Push Up
A combo upper body push and anti-extension/anti-rotation core exercise, this variation requires high levels of relative strength and awareness. It might be the most commonly seen uncommon Landmine variation but those that can perform it well are not very common (see what I did there?). The constant core and lat tension required to perform this exercise allow the working arm to fully express it’s pushing strength while also providing a shoulder stability stimulus. Trying to bridge the gap towards a single arm push up? This variation might be for you. No saggy hips or hiked shoulders during this exercise. Allow the scapulae (shoulder blade) to move freely on the working arm and keep the trunk tight. The farther the roll away arm moves, the greater the range of motion and the more challenging the rep.
7. Landmine Shoulders Elevated Single Leg Hip Thrust
If you follow Bret Contreras ‘s work (he’s the worlds foremost leader in glute training for aesthetics), you may be familiar with this glute building variation. The Landmine can overload the working leg hip extensors while providing some added stability which equates to handling more load. It’s also a lot more comfortable than a dumbbell on one side of your pelvis. Shoulders Elevated Single Leg Glute Bridge variations are among my favourite hip dominant accessory exercises for athletes but I’d probably use this variation for an aesthetics goal. There are a few important keys in getting this exercise variation correct. First, the movement is performed solely at the hip – start with the bottom of your shoulder blades on the edge of the bench (fulcrum point), then brace your trunk and drive the working leg foot through the floor. Your spinal position SHOULD NOT change throughout the set. Secondly, ensure the non-working leg is driving up towards your face to get an added hip flexor stimulus on that side and to allow the working leg to fully extend without over-extending your lumbar spine. Enjoy the glute pump!
Uncommon Exercises for Uncommon Results
Try out these variations to challenge yourself in new positions, with a bit of novelty. Cycle the movements in for 3-6 weeks during a training phase and watch your progress soar!
Do you use Landmine variations in your training? What is your favourite? Questions on these variations? Let me know in the comments below.
Get strong, stay strong.
Coach Dex
