This week we have a full-body workout using a piece of equipment that has not been featured in our blog before, the Landmine. The landmine is a multi-directional swivel that we have attached to the Rogue rack in 2 locations. You insert a barbell into the landmine and one end is then anchored allowing you to a wide variety of rotational exercises. This week we are going to feature just a few of the possible movements that can be done with the landmine.
Perform 3 rounds
12 Landmine Squats
6 Kneeling Landmine Single Arm Press @side
6 Landmine Single Leg Deadlift @side
12 Landmine Bent-over Row
12 Landmine Russian Twists @side
How to Perform this Landmine Full-Body Workout
If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Set up for this workout by inserting a barbell into a landmine attachment on the Rogue rack. Select a weigh for each movement, you may want to use one weight for all or you can add and remove weight for the different movements depending on your experience and strength. I suggest using bumper plates to add weight.
Holding the weighted end of the barbell at chest level, feet a little wider than shoulder width apart and lean into the weight slightly (because you are working on a pivot). Squat down to parallel or slightly below and return to the upright position. Perform 12 reps.
Kneeling Single Arm Press
Assume a half-kneeling position, on one knee and one foot. The raise the weighted end of the barbell to the shoulder opposite the planted foot. Perform 6 strict presses, then switch feet and arms and perform 6 presses on the other side
Single Leg Deadlift
Start by standing at a right angle to the weighted end of the barbell. Grab the end of the barbell with the hand closest to the Rogue rack, left the bar to waist level. From here, hinge at the hip, raising the leg closest to the rig as you lower the weight to the floor. Touch the weight to the floor and return to the upright position. The foot that you raised can touch to floor to re-balance, then repeat for your 6 reps. Switch sides and repeat.
Start by straddling the bar between the weighted end and the Rogue rack, facing the weighted end of the bar. Use a parallel grip row handle to cradle the bar by the collar. Hinge forward at the hips, bending your knees slightly, arms extended. From here, keep your back flat and row the weight up, pulling the handles toward your belly-button and squeeze your back at the top. Repeat for 12 reps.
Stand at the weighted end on the barbell facing toward the landmine just like the start of the squat movement. Hold the bar centered at chest level with both hands. From here you will rotate the bar down toward your hip, keeping your feet planted and twisting from your waist turning your shoulders in the direction of rotation, return to center. Repeat the movement rotating to the other side. Continue until you complete 12 reps to each side.
Watch the demonstration video below to see these moves performed.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
Make sure to check out our workout videos and blogs on our blog page: https://www.bodyforcefitness247.com/blog/
Learn about the People of Body Force, Click Here