Landmine Workout

Easy on your joints, tough on your muscles

If you’re unfamiliar with the landmine, rest assured that we’re not asking you to play a game of ‘squat roulette’ with a live explosive. In this context, the landmine is simply a short metal tube attached to a swivel joint – you’ve probably seen one attached to the corner of a squat rack. By inserting one end of an Olympic bar into the landmine, you can perform any number of multi-plane exercises across all the fundamental movement patterns.

“Landmine exercises are joint-friendly and safe for beginners,” says Carrete. “They also allow you to perform a multitude of movements in a reduced space, which increases training density and allows you to be efficient with your time.”

HOW TO:

Take each exercise in turn. Work for 40 secs, rest for 20 secs, and complete 3-5 sets in total.

Once you’ve completed all the sets for one exercise, rest for 60-90 secs, then move on.

1. KNEELING GET-UP

MAIN MUSCLES: quads, delts

SECONDARY MUSCLES: core, hamstrings

Start in a kneeling position, holding the loaded end of the barbell out in front with your arms extended.

Maintain this position with your arms as you step one foot forward into a lunge.

Drive through your heel to stand up fully, keeping your arms extended.

Step back with the same leg and return to kneeling.

Go for 40 seconds on one leg, rest for 20, and repeat on the other side.

2. SQUAT

MAIN MUSCLES: quads, glutes SECONDARY MUSCLES: core Stand with feet hip-width apart. Hold the loaded end of the barbell in both hands at chest height, with elbows tucked in. Hold the weight in this position and squat down, keeping your bodyweight on your heels. Squat as low as you can go with perfect form (chest up, heels grounded, knees secure), then drive through your heels to return to standing.

3. KNEELING SINGLE-ARM SHOULDER PRESS

MAIN MUSCLES: delts, scapular stabilisers SECONDARY MUSCLES: triceps, traps, obliques

Assume a kneeling stance, holding the barbell in one hand (with a lighter weight) at your shoulder.

Press the weight up by extending at your elbow, and as you extend your arm, press the weight straight forward so that it stays in line with your shoulder.

Pause for a moment, before slowly bending at the elbow to lower the barbell back down towards your shoulder.

Go for 40 seconds, rest for 20, then switch arms.

4. KNEELING CHEST PRESS

MAIN MUSCLES: pecs

SECONDARY MUSCLES: triceps, deltoids, core

Load a manageable weight plate onto the free end of the barbell/ landmine set-up.

Kneel in front of the weighted end and lift the barbell in both hands to chest height.

Brace your core and maintain an upright torso.

Press the weight up with both hands until your arms are extended. Squeeze at the top, then lower with control until the weight is once again at chest height.

5. STANDING TWIST

MAIN MUSCLES: core

SECONDARY MUSCLES: rotator cuff

From standing, grasp the end of the bar with both hands. As you pivot with your left foot, twist your torso to the right and lower the bar with arms extended.

From here, explode back to a neutral position. Repeat, twisting to the other side.

6. SEATED TORSO ROTATION

MAIN MUSCLES: core SECONDARY MUSCLES: rotator cuff Sit with your legs either side of the barbell. Grab the end of the barbell with both hands. Brace your core. Rotate your shoulders and keep your arms locked out, while bringing the end of the barbell to one side. Just before it touches down, return the weight to the other side and repeat.