Landmine strength exercises they are a form of weight training that raise your fitness level in many ways. These versatile exercises help strengthen and increase muscle mass, especially defining arms and shoulders. They also improve balance and stability while correcting misalignments in the body.
The landmine is a piece of exercise equipment. It is a
bar anchored to the ground with a weight at the other end. The angle of the bar allows you to apply force vertically and horizontally. You use a constant, controlled speed to move the bar in a natural arc rather than in a straight line.
This equipment makes many exercises and movements more
safe and accessible, minimizing the risk of injury. It is useful for people with injuries, misalignments or limited mobility. Also, you don’t need a lot of space to do these exercises, another point in its favor.
How to Incorporate Landmine Exercises
To add Landmine exercises to your current routine, plan to do them two to three times a week for 20 to 30 minutes. For each exercise, do three to five sets of 8 to 15 repetitions. And remember something very important: after each session, it is essential
rest for at least one day.
As you progress and learn its secrets and technique better, you can increase the difficulty of the Landmine exercises.
gradually adding more load. You can add weight plates after you get used to using the equipment correctly and have perfected your technique.
As with any type of fitness or weight training, you must take certain precautions. This includes, of course,
learn the correct technique. Talk to a professional if you’re not sure how to do the exercises. Do not lift weights that are too heavy or add load too quickly, and take a break if you experience any pain or injury during Landmine training.
Woman training arms/PEXELS
The Landmine squat is one of the most popular exercises using this accessory. It is very complete and
works a surprising number of musclessuch as trapezius, deltoids, scapular stabilizers, obliques, rectus abdominis, quadriceps, glutes and hamstrings.
You have to stand upright with your feet shoulder-width apart. Hold the bar against your chest, engage your core, and lengthen your spine as you squat. you have to stop when
your thighs are parallel to the floor. Engage your glutes and legs as you return to the starting position.
Semi-kneeling Landmine Press
The semi-kneeling Landmine press helps you
stabilize your body while working the following muscles: deltoids, pectoralis major and minor, scapular stabilizers, triceps, obliques, core muscles, and glutes. And the first thing is to kneel throwing the left knee forward.
Use your right hand to
hold the bar in front of your chest. Engage your core and glutes as you press the bar up until your arm is fully extended. Engage your core muscles while holding this position for 1-2 seconds and slowly lower the weight back to the starting position. Then work the opposite side.
Standing One-Arm Landmine Press
The third exercise is the one-arm landmine press, a unilateral exercise that helps
correct muscle imbalances. You work the following muscles: deltoids, pectoralis major and minor, scapular stabilizers, triceps, obliques, core and glutes. You start from an upright position with your left leg forward in a split stance.
Woman with arms toned/PEXELS
Press your weight onto your back leg and use your right hand to hold the bar in front of your chest. As you press up,
shift your weight to your front foot. Hold this position for 1-2 seconds and shift your weight onto your back leg as you lower the bar back to the starting position. At the same time, turn your upper body to the right side to stretch your chest, then do the opposite side.
And then you have the standing Landmine press, with which you will work deltoids, pectoralis major and minor, scapular stabilizers, triceps, obliques, core and glutes. Stand tall with your feet hip-width apart, hold the bar in front of your chest,
engages core and glutes, rotate your hips to lean forward slightly and press the bar up until your arms are fully extended. Engage your core muscles while holding this position for 1-2 seconds and slowly lower the weight back to the starting position.