Table of Contents
Target Muscles and Benefits
Landmine exercises are a great way to work your entire body, targeting multiple muscle groups in one movement. These exercises not only build strength and muscle, but also improve core stability and enhance functional fitness. Whether you are a beginner or an advanced fitness enthusiast, incorporating landmine exercises into your workout routine can take your fitness journey to the next level.
1. Landmine Squat
The landmine squat is a compound exercise that primarily targets the quads, hamstrings, and glutes. This exercise also engages the core, calves, and lower back. Start by standing with your feet shoulder-width apart and hold the barbell with both hands in front of your chest. Lower your body by bending your knees, keeping your back straight and chest lifted. Push through your heels to return to the starting position.
2. Landmine Press
The landmine press is a shoulder exercise that targets the deltoids, triceps, and upper chest. This exercise also engages the core and stabilizing muscles. Start by standing with your feet shoulder-width apart, holding the barbell with one hand in front of your shoulder. Press the barbell overhead, extending your arm fully. Lower the barbell back to the starting position and repeat on the other side.
3. Landmine Row
The landmine row is a back exercise that targets the lats, rhomboids, and biceps. This exercise also engages the core and stabilizing muscles. Start by standing with your feet shoulder-width apart, holding the barbell with one hand in front of your chest. Bend your elbow and pull the barbell towards your chest, squeezing your shoulder blades together. Lower the barbell back to the starting position and repeat on the other side.
4. Landmine Deadlift
The landmine deadlift is a compound exercise that targets the hamstrings, glutes, and lower back. This exercise also engages the core, quads, and calves. Start by standing with your feet hip-width apart, holding the barbell with both hands in front of your thighs. Hinge at the hips and lower the barbell towards the ground while keeping your back straight. Push through your heels to return to the starting position.
5. Landmine Russian Twist
The landmine Russian twist is a core exercise that targets the obliques, abs, and lower back. This exercise also engages the shoulders and stabilizing muscles. Start by sitting on the ground with your knees bent and feet lifted off the floor. Hold the barbell with both hands in front of your chest. Twist your torso to the right, tapping the barbell on the ground. Twist to the left and repeat the movement.
6. Landmine Split Squat
The landmine split squat is a lower body exercise that targets the quads, hamstrings, and glutes. This exercise also engages the core and stabilizing muscles. Start by standing with one foot in front of the other, holding the barbell with both hands in front of your chest. Lower your body by bending your knees, keeping your back straight and chest lifted. Push through your front heel to return to the starting position and repeat on the other side.
7. Landmine Shoulder Press
The landmine shoulder press is a shoulder exercise that targets the deltoids, triceps, and upper chest. This exercise also engages the core and stabilizing muscles. Start by standing with your feet shoulder-width apart, holding the barbell with both hands in front of your shoulders. Press the barbell overhead, extending your arms fully. Lower the barbell back to the starting position.
8. Landmine Reverse Lunge
The landmine reverse lunge is a lower body exercise that targets the quads, hamstrings, and glutes. This exercise also engages the core and stabilizing muscles. Start by standing with your feet hip-width apart, holding the barbell with both hands in front of your chest. Step one foot back and lower your body by bending both knees, keeping your back straight and chest lifted. Push through your front heel to return to the starting position and repeat on the other side.
9. Landmine Bent Over Row
The landmine bent over row is a back exercise that targets the lats, rhomboids, and biceps. This exercise also engages the core and stabilizing muscles. Start by standing with your feet hip-width apart, holding the barbell with one hand in front of your chest. Hinge at the hips, keeping your back straight, and lower the barbell towards the ground. Pull the barbell towards your chest, squeezing your shoulder blades together. Lower the barbell back to the starting position and repeat on the other side.
10. Landmine Thruster
The landmine thruster is a full body exercise that targets the quads, hamstrings, glutes, shoulders, and triceps. This exercise also engages the core and stabilizing muscles. Start by standing with your feet shoulder-width apart, holding the barbell with both hands in front of your shoulders. Lower your body into a squat position, keeping your back straight and chest lifted. Push through your heels to stand up and press the barbell overhead, extending your arms fully. Lower the barbell back to the starting position.
Conclusion:
Landmine exercises offer a versatile and effective way to work your entire body. By incorporating these exercises into your workout routine, you can build strength, improve core stability, and enhance functional fitness. Whether you are a beginner or advanced fitness enthusiast, give these landmine exercises a try and experience the benefits for yourself. Remember to always use proper form and start with lighter weights before progressing to heavier loads. Happy lifting!
