Landmine
Exercise
Program

 

Landmine exercises are highly valued for their versatility and effectiveness in enhancing core strength and functional fitness.

By allowing a wide range of movements such as squats, presses, and rotational exercises, they enable the targeting of multiple muscle groups through varied planes of motion. A significant benefit of these exercises is the intense engagement of the core muscles required to stabilize the body during these movements, bolstering overall stability and strength. Additionally, landmine exercises often mimic sports-specific movements, enhancing functional strength and coordination.

This specificity is crucial for improving sports performance, making landmine exercises a potent tool for athletes looking to elevate their game.

Landmine

< Evidence-Based Practice >

  • Landmine exercises offer significant benefits for athletes aiming to enhance their performance and safety during training.
  • The landmine Romanian deadlift, a variation of the traditional Romanian deadlift, specifically addresses the anterior-posterior instability found in the standard version by providing enhanced stability. This stability not only minimizes technical errors but also improves muscle activation and force output, thereby reducing injury risk. On the other hand, the landmine rotation serves as a multipurpose, total body exercise that effectively bridges the gap between traditional resistance training and rotational sport-specific movements. This exercise emphasizes improving functional strength and coordination, which are critical for sports performance.
  • Together, these landmine exercises exemplify versatility in training regimes, targeting crucial muscle groups while enhancing stability and sport-specific functional skills.
Landmine

< Exercises & Trainings >

Upper Body

    • LM Horizontal Press
    • LM Bent-Over Row
    • LM Horizontal Roll Push-Ups

Lower Body

    • LM Squat
    • LM RDL
    • LM Lunge Overhead Press
    • LM Side Lunge Overhead Press

Core

    • LM Kneeling 180 Twist
    • LM Turkish Sit-Up
    • LM Russian Twist

    < Reference >

    • Charles R. Allen. Exercise Technique: The Landmine Rotation. Strength & Conditioning Journal. Published online May 1, 2024. doi:1519/SSC.0000000000000845
    • Kevin McCurdy. The Landmine Romanian Deadlift. Strength & Conditioning Journal. Published online February 4, 2024. doi:1519/ssc.0000000000000843