Believe it or not, There are multiple ways to lift a barbell. You may be used to gripping the shaft of the bar. Rely on the coarse knurling to help hold the instrument as you apply increasingly heavier loads to each side of the sleeve to lift both sides.
Grab one sleeve and lift it off the floor to unlock a whole new way to train (and potentially improve strength, muscle, and athletic performance). It is best to fix the other end of the bar to an anchor point for added stability. They are (commonly) called mines, which is where this style of training gets its name.
Landmine training gives you the opportunity to change up your strength training regimen routine from the typical deadlifts, squats, and bench presses. At the same time, you can explore those movements from a new perspective. “It’s a great way to vary your training, and it’s one that’s becoming increasingly popular for a variety of reasons,” he says. men’s health fitness director Ebenezer Samuel, CSCS
There’s more to know about mine training than the fact that you can (and should) train with a barbell on your side. Here, Samuel breaks down everything you need to know about landmine training, from the right way to prepare for a pinch to the best landmine exercises for a full-body workout.
What is a landmine?
The most important tool in mine practice is the barbell. Whether or not you can use the mine attachment, you will need a barbell. These attachments allow you to slide one end of the barbell in and provide an axis of movement when gripping the other end with one or both hands. Some mine attachments are connected to the squat he rack, while others are freestanding or plugged into a hole in the center of the weight plate.
you don’t need However, it is a mine attachment for conducting landmine exercises. All you need is a wall with corners. Sticking one end of the barbell into a corner allows it to support the weight without pushing the bar forward. Be sure to place a towel or other cushioning material between the barbell and the wall for the painting process.
Once the barbell is in place, you can add weight plates to the exposed end of the barbell to add resistance. Depending on the exercise, hold the barbell sleeve with one or both hands, or use other tools to manipulate the grip.
Benefits of landmine drills
- fun
- multipurpose
- gentle on joints
The biggest advantage of the mine is that it is a versatile piece of equipment that allows you to perform a wide range of exercises in novel ways, especially compared to the standard variations learned in traditional strength training.
Samuel says this is because the barbell’s position relative to the floor is unique, which changes what’s known as the force curve. While standard free weight exercises (think bench presses, squats, and deadlifts with barbells or dumbbells) lift the weight straight up and down on a linear trajectory, this curl lifts the weight straight up and down in a fixed position. there is. As Samuel points out, a typical barbell deadlift of 135 pounds presents the same challenge throughout the lift. Changing the length of the lever changes the position of the lever on the curve of the force, just as when lifting one end of the barbell off the floor in the case of a mine.
“The mine is heaviest when the load is close to the ground because the barbell lever is affected by gravity,” says Samuel. “As you lift that weight higher and higher, the lever becomes shorter and shorter, so it actually becomes lighter and lighter.”
This unique setup poses stability and balance challenges compared to typical barbell exercises. It’s easier to work unilaterally (one side of your body at a time) and allows you to perform explosive movements overhead without putting the same level of strain on your shoulders and back as traditional barbell movements.
Mine exercises perfect for your workout
Start practicing landmines with this grueling 5 exercise workout from Samuel. This routine is designed to check all the boxes you want in your training session. Push movements (chest and shoulders), pull movements (back and biceps), hinges (glutes), knee-based movements (quadriceps), and core movements. He performs 3-4 sets of 10-12 repetitions of each exercise.
mine deadlift
How to do it:
- Start in a wide stance with a barbell between your legs.
- Squeeze your shoulder blades and abdominal muscles to build tension, push your butt back and grab the ends of the barbell with both hands at your hips.
- Stand up straight, squeeze your glutes to extend your hips, and lift the weight.
- Push your hips back and control your weight back to the floor by hingeing at your hips.
mine reverse lunge
How to do it:
- Stand with your feet together and hold the barbell sleeves with both hands at chest height. Increase tension by squeezing your shoulders, abs, and glutes.
- Lower one leg back into a lunge, bending your knee so that your back knee touches the floor.
- Push off your front foot and stand up, returning to the starting position.
- If you want an extra challenge, add elevation by standing on weight plates or other short platforms.
Landmine Dead Stop Law
How to do it:
- Stand on a barbell with the device between your legs. Use a V-bar (typically used on cable machines for seated rows) or a gripping towel and wrap it around the barbell near the sleeve.
- Tighten your shoulder blades, abdominal muscles, and glutes to increase tension. Push your hips back and hinge forward at your hips to reach down and grab the bar.
- Pull the weight up to your chest, tightening your shoulders and core to tone your posture.
- Control your weight as it returns to the floor. Pause before the next rep.
half kneeling overhead press
How to do it:
- Start in a half-kneeling position. Grasp the end of the barbell and lift it to shoulder height while holding it with one hand. Stretch your opposite arm out to the side for balance. Tighten your shoulder blades, abdominal muscles, and glutes to increase tension.
- Push the weight straight up above your head. Lean forward slightly and tighten your upper back muscles.
- Lower the weight to your shoulders in a controlled manner.
Kneeling mine rotation
How to do it:
- Start with your knees raised, holding the ends of the barbell with both hands. Tighten your shoulder blades, abdominal muscles, and glutes to increase tension.
- Push the weights straight above your head with both arms. Think of your position as a vertical board.
- Rotate your arms to one side to counteract the rotational force pulling your torso down.
Men’s Health Fitness Editor Brett Williams is a NASM-CPT certified trainer, former pro football player and technical reporter who splits his workout time between strength and conditioning training, martial arts, and running. His work can be found on Mashable, Thrillist, and other outlets.
