7 Ways to Use a Landmine to Raise the Bar on Your Strength Workouts

7 Ways to Use a Landmine to Raise the Bar on Your Strength Workouts

7 Ways to Use a Landmine to Raise the Bar on Your Strength Workouts Typically, barbells travel in two directions: up and down.



But using a landmine—a hefty base on the ground with a sleeve to fit the end of a barbell—the heavy metal can move in more directions. “A landmine is more complex, allowing the barbell to move rotationally and around a person,” says Ryan Hopkins, founder of Soho Strength Lab in New York City. The base offers stability, streamlining movement patterns and allowing for safer high-intensity training.

1. Cross-body Row

Stand with landmine on left, feet slightly staggered, right leg forward. Grab barbell in left hand, hinge torso forward, and extend both arms down to start. Keeping right fingertips pointed to floor, row left arm so elbow points to back wall. Return to start for 1 rep. Do all reps on left side, then switch sides.

2. Deadlift

Stand facing landmine, end of barbell between feet, legs slightly wider than hip-width apart, to start. Grab barbell, and, with soft knees, rise until back is flat and arms hang straight down to start. Press hips forward and rise to standing, then return to start for 1 rep. (Note that this is one move to which you can add weight more quickly. Do the first set with an empty bar to get used to the movement pattern, then work up to a weight where you feel like you can do 12 reps max and then do sets of 8.)

3. Snatch


Stand with feet staggered, right foot forward, barbell perpendicular to body and holding it in left hand close to the floor, to start. In one fluid movement, explosively spring up, pulling left elbow back, then swing body 90 degrees to face landmine, pushing hips back and extending barbell overhead for 1 rep. Do all reps on left side, then switch sides.

4. Standing Reach

Stand facing landmine, feet staggered slightly, right foot in front, landmine in left hand close to shoulder. Press left arm forward and overhead, and pull right elbow back, to start. In a swift motion, drop barbell to shoulder and thrust left hand up at a 45-degree angle, then quickly return to start for 1 rep. Do all reps on left side, then switch sides.

5. Reverse Lunge

Stand facing landmine, barbell in right hand, both arms along torso, to start. Step right foot behind you and drop knee so it hovers above floor, left knee tracking over foot, then reverse to start for 1 rep. Do all reps on right side, then switch sides.

6. Traditional Squat

Stand facing landmine, holding barbell fist-over-fist so thumbs are on top. Step back so body leans forward, placing some bodyweight into barbell, to start. Drop down into a squat so barbell is just under chin, then reverse for 1 rep.

7. Bilateral Overhead Press

Stand facing landmine, holding barbell fist-over-fist, thumbs on top, end of barbell near top of chest. Step back so body leans forward and creates a straight line, placing some body weight into barbell, chin gently tucked, to start. In a swift movement, engage hips and press hands overhead, so arms are alongside face. Return to start for 1 rep.




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