The landmine is a special tool that anchors one end of a barbell so that you can use it for a variety of exercises that wouldn't be possible otherwise. As the name implies, instead of alternating sides, this version of the landmine rotation exercise allows you to focus on one-side at a time. You are now including an active effort from the legs to assist with the press. The Landmine Half-Rotation focuses on one side of the body. 0:00 My feet are wider at the start while performing half of a rotational clean and alternating sides. Remember, strong people look for ways to demonstrate kindness only an insecure person would not allow someone to work in on a piece of equipment. Grab the ends of the barbell as you face away from them. The last two decades saw the advent of CrossFit and the return of Olympic lifts and today, some companies are famous for making the highest-quality barbells and bumper plates available. Alongside coaching, he takes interest in helping powerlifters take their first step into coaching. Builds strength, muscle, and explosiveness in the legs, Helps beginners learn the proper squat pattern, since the arc of the bar naturally travels back, making it easier to sit back and stay upright at the bottom of the squat, Great alternative for those who can't perform regular squats because of injury or mobility issues, Works the legs, butt, shoulders, back, corepretty much everything, Easier to perform and more shoulder-friendly than barbell thrusters, Great for learning to generate power from the glutes, Strong training carryover, particularly for rotational sports (e.g., baseball, tennis, golf, and boxing/MMA), Builds full-body strength and coordination, Helps tie together upper- and lower-body musculature, as well as posterior chain. This is typically done by mimicking a similar movement pattern, i.e. This can look like an attachment on a power rack, a floating station that stands alone, or a strategically made corner between two walls, dumbbells, or plates. In this article, I will go through each of these landmine press alternatives, explain why they are a great substitute, how to perform them, and some tips on how to incorporate them into your program. Continue . DUMBBELL BENCH INCLINE CHEST PRESS NEUTRAL GRIP YBELL LANDMINE ROTATION DUMBBELL SOFT BOX STEP OVER Wednesday 22.02.23: Varsity. The half-kneeling cable press is a great alternative to the landmine press that requires a cable machine. Privacy Policy - Hold the end of the barbell a few inches away from your shoulder and engage your lats, grip, and core. If you want to emphasize the stabilizer muscles such as the serratus anterior, then keep the elbows tucked for as long as possible. The half-kneeling kettlebell bottom-up press targets the rotator cuff and serratus anterior muscles more. Landmine Half Rotation. LANDMINE RAINBOWS. if one shoulder is higher than the other, It can help with balancing muscular strength on each side, It can help with balancing muscle mass on each side, It can help with training your core muscles harder, Kneel on one knee with one foot forward; this is the half-kneeling position, Position yourself facing away from the cable column, with the single hand cable attachment set at the lowest position of the cable column, Grab onto the cable with the arm opposite to the front leg; make sure the cable rests across the outside of the arm, Keeping the other hand firmly placed by the side of the hips, take a deep breath in and brace, Press the handle upwards with a slight forward trajectory with an exhale when you fully extend your arm, Inhale as your return the arm to the start position, then repeat, Hold onto a dumbbell with the arm opposite to the front leg and rest the dumbbells by the top of the shoulders, Take a deep breath in through the nose and brace your core hard, Press the dumbbell vertically upwards until your arm is by your ears and exhale, Return the dumbbell slowly down to your shoulders and reset your breath ready for subsequent reps, Hold onto a dumbbell with the arm opposite to the front leg, Hold the dumbbell in front of your shoulders with your palms facing backward, Press the dumbbell up and rotate the arms outwards, then back in until your arm is by your ears and exhale, Return the dumbbell slowly down to your shoulders in the same manner and reset your breath ready for subsequent reps, Using the hand opposite to the front leg, hold onto a kettlebell with the body of the kettlebell resting on the forearms, Keeping the arms by mid-chest, take a deep breath in and brace, Press the kettlebell vertically upward and backward, then exhale when you get to the top, When you are about to fully extend your arms above your head, make sure your palms finish facing forward, Slowly return the kettlebell to the starting position and inhale, Using the hand opposite to the front leg, hold onto a kettlebell with the bottom of the kettlebell facing the sky, Keeping the elbows tucked close towards your torso, take a deep breath in and brace, Press the kettlebell vertically upward and backward and exhale, Stand in a split stance while keeping the knee of the rear leg about 3 to 6 inches off the ground, Stand with your feet close together or about hip widths apart, Hold onto a dumbbell with a chosen arm, with the elbows flared out slightly, Return the dumbbell slowly down to your shoulders and finish in the start position, Stand with your feet about hip widths apart, Hold onto a dumbbell with a chosen arm and keep it by the shoulders, with the elbows flared out slightly, Take a slight dip until your knees are roughly above your toes, Explosively push your legs upwards until the dumbbell comes off your shoulders, Finish fully extending the arms until your arms finish by your ears, Set up a free weight bench to be close to vertical or at about 75 degrees, Hold onto a pair of dumbbells in front of your shoulders with your palms facing backward, Take a deep breath in and keep your back flat against the bench, As you press, rotate your elbows outwards and then upward and finish with one arm by your ears, Return that dumbbell back down to the shoulders in the same manner and inhale, Press the dumbbell on the opposite arm then bring it back down in the same manner, Hold onto a pair of dumbbells in front of your shoulders with your palms facing forward and elbows flared out, Press a dumbbell upward, finish with the arm fully extended vertically and exhale, Hold the kettlebell in front of your shoulders with your hands by your mid-chest with the body of the kettlebell by your forearms, Press the kettlebell up and rotate the arms outwards, then back in until your arm is by your ears and palms facing forward, Return the kettlebell slowly down to your shoulders in the same manner and reset your breath ready for prescribed reps, Press the kettlebell vertically upward and backward, then exhale at the top, Sit on the ground with your legs straight out; the legs can be kept close together or slightly angled outward, With your palms facing backward, hold the dumbbell in front of your shoulder. Bottoms Up Z Press. Dumbbell Bench Press. You certainly won't be able to use much weight on this one, so focus on quality. Keep a slight bend in your knees as you rotate, this should helptake a bit of tension off your lumbar spine during the movement. What makes the landmine so special? The floor press strengthens the triceps which carries over to improved. The following are a few of my favorite dumbbell exercises for Jiu-Jitsu. Over the age of 50? The alternating seated dumbbell shoulder press is an easier alternative to the landmine press. This exercise is massive for shoulder stability. bringing the arm above the head and having some degree of elbow extension. Landmine squats (facing the bar or away from the bar, close stance or sumo, box squats) Landmine belt squats (attach your dip belt to the barbell) Landmine lunges. Use your arms only, keeping your core and hips still. Due to the unique arc-shaped bar path, the lower the weighted end of the landmine is to the floor, the greater the resistance. With feet firmly planted and knees slightly soft, hold the end of the bar with both hands and press overhead. The bent single arm landmine row is a good alternative to the standard 2 arm row with dumbbells or barbell. As with most Landmine exercises, the primary benefit is increased core strength. How to: Kneel on your right knee and hold the collar of the landmine barbell with your right hand just in front of your shoulder. Grasp the end of the barbell by your side with both hands overlapping. The full contact twist trains the abs and core, specifically the obliques. Dumbbell Overhead Seesaw Press. To protect your lower back, keep your navel pulled in tightly. Position yourself in front of the landmine with a slight lean (5-10ish degrees forward). Landmine-press variations are popular with strength coaches because the slight forward path of the bar makes it more shoulder-friendly than strictly vertical press variations. This is particularly useful for any athletes that use overhead movements or engage in some form of throwing such as racket sports or volleyball. The Landmine Anti-rotation keeps the hips, knees, and feet still so movement is only produced in the upper body. How to do it: Begin by holding the bar against your chest, and squat down until your thighs are parallel to the floor. To increase the range of motion ever so slightly, start with a slight backward lean when you start the press then lean forward as you finish the press. Continue to alternate between lowering and raising the dumbbell across the body, as if you were splitting a piece of wood! It's an effective single-arm exercise performed from the ground up that will strengthen the upper back, work the biceps and enhance core and shoulder . The landmine creates a bar path that occurs in an arc, which, depending on the exercise, can provide a more natural feeling movement. You also do not want to go past failure as this exercise can be a slightly higher-risk exercise. Elevated Plank Row Hold. 2006-2023, But enough about all of the benefits that come along with the landmine, lets dive into how to setup a landmine station and some upper body exercises that you can train with this implement. Benefits: Great for isolating and overload the pec muscles. Stand or kneel in front of the landmine and position the palms on each side of the barbell collar. A well-executed bottoms-up Z Press will challenge the rotator cuff while also working the deltoid muscles. This makes the single-arm Arnold Z press longer in range . 1. The landmine lateral raise isnt just a movement to target the lateral deltoids. The landmine is a seriously underutilized tool when it comes to building strength, size, and power. If you dont have a landmine station, then there are multiple ways to set one up. Maintain an upright posture. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The other alternative is what we would call the single arm landmine press. This means that there is an extra rotation in the shoulders and forearms during the press. Press the . Before I discuss the alternatives to a landmine press, its important to understand exactly what makes a good substitute for this exercise. Over the last 20 years I've studied dozens of systems and methodologies for uncovering the root cause of aches and pains, along with postural and movement issues. The Landmine Anti-rotation is the variation of the Landmine Rotation where the hips, knees, and feet are in a fixed position. Generate power by driving and rotating from the back of your right hip, with your waist and shoulder simultaneously following as you pivot from your right foot. The half-kneeling dumbbell press has a more vertical pressing motion than compared to a landmine press, and so it isolates the deltoids more and uses less pec activation during the press. This is considered more of an isolation exercise on the shoulder and tricep muscles. (Definitive Guide), 9 Overhead Press Alternatives (With Pictures), GoodLife Fitness vs Anytime Fitness: Differences, Pros, Cons, Is It Better to Do Squats Fast or Slow? Incline Dumbbell Crush Press. The single-arm standing kettlebell shoulder press is one of the hardest alternatives to the landmine press. 2020 Mar 31;72:223-228. doi: 10.2478/hukin-2019-0126. While the Landmine Rotation is a simple exercise to both learn and perform, there are many important things to remember when it comes to exhibiting the proper form when performing this movement. How to do it: Begin with your back facing the landmine in a split-stance position with the leg closest to the bar behind you. It is important that you squeeze the handle as hard as possible throughout. In either case, the weight needs to be relatively heavy. Since the landmine press will require you to grip the fat end of the barbell, this exercise is an excellent way to improve your grip. This would be a progression from the landmine press. The single-arm landmine row is a great row variation that mimics the traditional dumbbell row, but it comes with a slight twist. To counterbalance against the dumbbell, stick your passive arm horizontally out by your side and pay attention to keeping your center of mass across the midfoot. The landmine overhead press significantly reduces shoulder joint strain due to the altered pressing angle. It also builds power for sports with a rotational element (various combat sports, shot put, hammer throw, etc.). More than 150 exercises using barbells, dumbbells . refer to the video lower within this article to see how the exercises appear, Landmines offer opportunities to do single-limb work, which helps correct muscular, Compared to a machine, a leaning barbell offers a freer, In the days of yore, gyms were called gymnasiums and were originally located in Europe and, The type of exercise within a gymnasium was mostly. You can even create your corner by placing two dumbbells (or two other heavy objects) on the floor and then sliding the end of a barbell into the center of that corner you created. This makes it a really useful shoulder health exercise for people who bench press a lot as they tend to train their internal rotators a lot during the bench press. Grab the barbell with the open hipped hand. Their hexagonal shape . The . The plyometric nature of the exercise builds explosive and reactive power. Rubber headed dumbbells are fantastic for creating a makeshift corner for landmine exercises. Here's how to perform a landmine half-kneeling press: Kneel with your left knee forward. The landmine movements are based on fundamental patterns (squat, hinge, lunge, push, pull, and rotation), so you can target your shoulders, chest, back, legs, and core. Closer to 12 is better for muscle, while closer to three to five repetitions is better for maximal strength. The benefit of kneeling is that it forces you to keep your hips facing forward, causing the obliques . Press your elbows in tightly to your sides as you hold one end of the barbell closely to your chest with interlaced fingers: 3 sets of 12 repetitions, with only a 1-minute rest in between. It may be helpful to keep your empty arm by your abs to cue your core muscle to stabilize the ribcage as much as possible during the pressing movement. No problem, just do one arm at a time. THOUSANDS OF ITEMS IN STOCK AND READY TO SHIP. Activity of Trunk and Lower Extremity Musculature: Comparison Between Parallel Back Squats and Belt Squats. The solid steel construction makes the the full body workout system feel stable when doing strength training. Hate that moment in a barbell thruster where you have to make the awkward transition between a front squat rack and a press? Dumbbell bench press bottom position . Rotational Landmine (3 sets, 1 min) Stand with your feet shoulder-width apart, hips back, and knees slightly bent, holding a dumbbell in both hands beside your right hip. Boxing Core Workout Add-On 1. 1180 First Street South Ext, I like the term "antirotations," because it gives a clearer picture of the objective, which is to resist the weight's trajectory. Fully extend your right arm at the top of the movement as you shift your weight to your front leg, keeping the bar in line with your shoulder. Return to a standing position and extend the arms overhead and in front of the body. Landmine lateral raises train the anterior, lateral, and posterior (front, side, and rear) heads of the shoulder muscle with emphasis on the side deltoid and minimal joint strain. Brace your core and ensure that your back is straight. The split feet stance and holding onto a support gives you a lot stability. How to do Landmine Rotations. Lightly brace and bring the barbell upwards so it finishes perpendicular with the ground. This makes the pressing feel easier. The landmine curl trains the biceps and forearm muscles. Personally, I prefer this version, which is almost like a full-body row. This exercise aims to initiate the movement from your core muscles (not your arms). Exhale as you press. This helps activate the stabilizer muscles. Your hands can overlap each other or be interlaced. Ideally, you want to use a very light load for this as the speed of the execution will be much slower than all the other exercise variations. As you catch the ball, slightly squat down and guide the ball back to the starting position. Generate power by driving and rotating from the back of your right hip, with your waist and shoulder simultaneously following as you pivot from your right foot. The best part about this exercise is that you are able to add a load as a progression. How Do Powerlifters Train Shoulders? By inserting one end of an Olympic bar into the landmine, you can load the other end of the bar to perform a variety of angular and rotational strength exercises. Popular Variations: Kneeling and half-kneeling. By rotating the bar to the right and left side of your body, your lateral abs are forced to work extremely hard to keep your spine and body stable. However, the barbell-loaded versions of the first four of those movements are often the hardest to pull off with good formeven though they're the first variations most lifters try. Benefits: Great for training the lats and teaching efficient lat contractions. Reach one leg back into a deep lunge, then return that back foot to the starting position as you exhale. You cant just pick any shoulder or tricep exercise, and just because you use a single arm exercise, doesnt mean it will be similar to the landmine press. Secondary muscles that are engaged during the Landmine Rotation include the Deltoids and the Scapular Stabilizers in the Upper Back. The thruster version is just as brutal from a workload perspective, but far more forgiving in terms of wrist, shoulder, and T-spine mobility. From there, bring your thumbs together while keeping the weights horizontal to the ground. . There may be no better tool than the landmine to give every lifter access to high-quality strength training. The Landmine Rotation is a useful exercise because there are two different ways to perform the movement. This is because performing a vertical press with a cable is more unstable than compared to a landmine press. The Anti-Rotational Movement, though, is great to build core stability as you work each side individually. But as you return to the starting position, explosively press the weight forward by fully extending your arms as you extend your legs. In a world of specialists, surgical procedures, drugs and quick fix remedies, I'm committed to finding and developing strategies that help people stuck at the gap. Having a dumbbell on both arms helps counterbalance each other so there is less core involvement. The element of alternating between each arm means that you are unlikely to fatigue from pressing with one arm only first. References. The half-kneeling cable press also provides the advantage of having options of choosing the angle to where the cable stems from. This exercise puts the body in a taller position, so its great for teaching full lat contractions and its great for training the obliques to stabilize the torso. Stand about 2-3 steps away from the wall. Stand with feet wider than hips width apart and squat down to knee level (or below, if you have the mobility for it). Get strong at these, and you have a strong core, period. Equipment: cable, rope. Barbell landmine explosive alternating rotations - 3 x 5-6 reps each side; Plyometrics: Single leg box jumps - 3 x 5-6 reps - increase height to progress; Cookie Policy - Dont worry if you do not have access to a Landmine attachment, you can still perform the Landmine Rotation by placing one end of the barbell in a corner of a room. It is important not to lean forward too much as you may over-extend your back when you press and this could overstrain your back. In performing the landmine press, your grip muscles work harder to hold the barbell. Core stability training for injury prevention. This engages your rotator cuff, resulting in better shoulder stability. Kneeling dumbbell chops, with the right form, do wonders for your core. There are also several secondary muscles used, including: The serratus anterior and rotator cuff assist by stabilizing your shoulder joint and shoulder blades. This variation of the Landmine Rotation helps the user to focus on stopping the barbell at the top of the movement and driving the barbell up to complete each repetition. Doing so allows you to really emphasize exploding into driving the barbell up to start each rep. And, it also forces you to stop the barbell dead in its tracks at the top. Assume an athletic position with your feet slightly wider than shoulder width and position a barbell in a landmine attachment. Sure, you can also do a standard bodybuilder-style row with the landmine, which often goes by the name of a Meadows row. Most people are already familiar with how to perform landmine rotations. TOP 10 OBLIQUES EXERCISES. Tighten your core and right glute. Lower the weight, keeping your elbows at a 45-degree angle with your body. To learn how to do a Landmine Rotation, follow these easy steps below. Popular Variations: T-bar landmine row, strap landmine row (attach a strap and perform the same movement). Seated dumbbell clean and press . Wall balls suck. Bring the dumbbell down and across your body diagonally in the same movement as . However, if you have any sticky or problem areas that have been acting up recently such as the neck, shoulders, lower back, hips, or knees then I encourage you to do extra mobility movements beforehand to warm up. If you relax your core and glute muscles, even for a moment, youll force your vertebrae to support the weight, which is want you. Landmine Rollouts. Diamant, W., Geisler, S., Havers, T., & Knicker, A. This is a more power-oriented version of the rotational press above because it involves a more explosive concentric portion that also integrates the legs. Learn how to exercise by doing the cable trunk rotation side to side. The advantage of the half-kneeling Arnold press is that it can target the side deltoids a little more than the landmine press as you rotate the dumbbell outwards as you press it. Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review. (You can hold the bar with both hands in front of the weight plates if you're using them.) Using a landmine instead of a barbell, dumbbell, or other weight reduces the balance component which can otherwise be a limiting factor since the non-working leg is raised into the air completely. For us, the landmine press is a chest dominant exercise that uses both hands to press an angled barbell. C1) Barbell Rollouts 3 x 10. Begin with lighter weight when starting out. Stop immediately if youre exercising and feel any profound dizziness or sharp pains. Have a question or comment? The more horizontal the cable press is, the more it uses the pectoral muscle groups. . This would be a good alternative to the landmine press if you wanted to focus on improving shoulder health, mobility, and stability. This alternative to the landmine press is a good variation to help lock the core so you cannot overextend your back when you perform a shoulder press variation. As long as your lower back feels protected and proper form isnt sacrificed, its fine to use some speed on this one. Takeaway: A good landmine press alternative needs to use similar muscle groups. Position the arm you use for the movement with the shoulder directly over the barbell. 10 Landmine Exercises #1 - Landmine Floor Presses. Once you have rotated towards one side of the body, rapidly return to the starting position and repeat the movement on the remaining side of the body. Start by setting up a barbell in a landmine position. If you have poor lower body mobility you may find it hard to sit in a Z press position. In addition, she accomplished a Master of Professional Kinesiology, (MPK) from the University of Toronto. He has been coaching powerlifting since 2012 and has been an IPF Team GB coach since 2016. Descend into a quarter-squat as you shift your weight slightly to your right rear leg. The single-leg RDL is shown to more strongly activate the glutes and hamstrings compared to conventional (two-legged) deadlifts. Unilateral training helps to address muscle imbalances and asymmetries. Stand with your feet shoulder-width apart, holding a dumbbell in both hands above one shoulder. Needless to say, this can significantly reduce the amount of weight you can use during this exercise, but it doesn't make it any less effective. Return to an upright position by extending your front leg while simultaneously rowing the bar. 5. 4. The chest supported row with the arm abducted (out to side) will place more emphasis on the rear deltoids and rhomboids. Set your scaps! 7: p . Due to the way that you hold onto the kettlebell in this variation, it can target the internal rotators more, which are a group of rotator cuff muscles. It is very simple to learn how to do a Landmine Rotation. B1) Rotational Medicine Ball Throw 3 x 5/side. Landmine Lunge + Optional Press. Related Article: How Do Powerlifters Train Shoulders? Get used to it. Exhale as you return to a standing position. The alternating seated Arnold press is a more time-efficient landmine press substitute. 6/24/08 2:55 PM. Grasp and hold a set of dumbbells overhead with arms locked out. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. As you are standing up, there will be a higher activation in the core muscles to stabilize the torso so you can balance properly during the press. Here are11 of the best landmine exercises. The dumbbell jump squat is a safe and effective way to build explosive power in the lower body. 12. Target muscles: Anterior deltoid, medial deltoid, posterior deltoid, rotator cuff, triceps. It's also excellent for building knee stability, because the knees have to work hard to control the descent of the body's mass (and that of the dumbbells) on the way down. Stephanie Zaban is a Registered Kinesiologist from the College of Kinesiologists of Ontario. Get in touch: To initiate the Landmine Rotation, slowly rotate the body towards one side. After youve hit your full range of motion, slowly bring the elbow back to its starting position allowing the lat to stretch and resisting the urge to let the torso shift. You can also envision starting a lawnmower to correctly sequence the lats. This rowing variation is fantastic because it forces lifters to utilize the upper back and lats to move the barbell and it can be loaded heavily. This makes the single-arm Arnold Z press longer in range of motion and a progression to the single-arm dumbbell Z press.