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The Full-Body Landmine Workout for Beginners

It's time to familiarize yourself with the landmine. Aesthetically similar to a baseball home plate, the landmine has a small metal tube that you can place the end of a barbell into. Once inside, the device allows you to move the barbell in any direction you choose.

But why opt for a landmine over other pieces of gym equipment? Not only is there a low risk for injury, but it also takes traditional movements, like presses, to a whole other level. "The landmine is a fantastic piece of equipment for many reasons, but a big one for me is its ability to make traditional linear movements more three-dimensional. Its design helps you create unique angles and movement patterns with an added element of rotation," says Matt Delaney, Equinox Tier X Coach.

Although landmines can be loaded with plates to make movements heavier, Delaney suggests getting used to the equipment without those extras first. Once you're ready to take things to the next level, load lightly. "It's much better to start low and continue to add as necessary than set the bar too high initially and end up injured," he says.

How it works: Do workout once through, two to three times weekly.

Total Time: up to 15 minutes

You will need: Barbell

1. Transverse Goblet Squat

A.

Start with feet hip-width apart. Hold top of barbell in left hand. Step out with left foot, turning 90 degrees, sitting back into squat, lowering barbell simultaneously with body. Press back to starting position for 1 rep. Repeat on opposite side.

Sets:

2

2. Single-Leg Romanian Deadlift

A.

Start with feet together, holding head of barbell in right hand. Hinge forward at hips, lifting right foot off the floor and extending it behind you as barbell lowers toward the ground. Lower torso until parallel with the ground or until you feel a stretch in left hamstring. Squeeze through glute to return to starting position for 1 rep. Repeat on opposite side.

Sets:

2

Reps:

10

3. Half-Kneeling Shoulder Press

A.

Kneel with right foot on floor, knee bent at 90 degrees, holding head of barbell in right hand with torso upright. Press barbell straight up. Hold for 2 seconds, return to starting position for 1 rep. Repeat on opposite side.

Sets:

2

Reps:

10

4. Hip-to-Hip Rotation

A.

Stand with feet slightly wider than hip-width apart, barbell pressed above head. Pivot feet toward left side, simultaneously lowering into a quarter lunge and bringing barbell toward front knee. Brace through core to return to starting position for 1 rep. Repeat on opposite side.

Sets:

2

Reps:

10

5. Lateral Shuffle and Press

A.

Stand with feet hip-width apart. Hold head of barbell in left hand. Shuffle right foot to meet left while simultaneously pressing barbell up overhead. Step left foot out so that feet are back to hip-width, and lower barbell with right arm. Shuffle back to start for 1 rep.

Sets:

2

Reps:

8

6. Chest Press

A.

Lie on ground with feet flat, head of barbell in right hand with elbow next to ribcage. Press barbell upward above head. Slowly lower back to starting position. Repeat on opposite side.

Sets:

2

Reps:

10

7. Landmine Row

A.

Start in quarter lunge position with back flat, holding head of barbell in right hand. Row barbell up toward ribcage, keeping movement close to body. Lower back to starting position for 1 rep. Repeat on opposite side.

Sets:

2

Reps:

10

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