For the health and safety of this exercise, it is important that you have plenty of space around you for when you put the dumbbell on the floor after finishing the set. Closer to 12 is better for muscle, while closer to three to five repetitions is better for maximal strength. Supple VS Sour: How to Avoid the Mental and Physical Rigidity of Getting Older, Foam Rolling Cool-Down Moves for Better Flexibility Over 50. You can do a Romanian deadlift using a landmine by standing with the barbell between your feet. He has experience coaching various lifters, from novices to international medallists and international university teams. 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. If you relax your core and glute muscles, even for a moment, youll force your vertebrae to support the weight, which is want you. Press the bar overhead until your elbow . Landmine rotations/twists. Special thanks to my colleague and Landmine Row model Brittany Kohnke. The landmine single-leg RDL recruits more upper back, traps, and abdominal muscle, in addition to the targeted glutes and hamstrings. It has a smaller range of motion than compared to the alternating seated Arnold press, so that makes the exercise easier. However, it only works if you initiate the movement from your obliques and rotating spine not from the arms. Think of it this way: Your training regimen should always include the foundational athletic movements of pressing, pulling, squatting, lunging, and rotation. (. Engage your core and glutes. If you don't have a landmine, you can use a weighted plate or dumbbell instead. Moreover, the Landmine Rotation is useful because you can regress the exercise to be performed on the knees. From there, bring your thumbs together while keeping the weights horizontal to the ground. Takeaway: A good landmine press alternative needs to use similar muscle groups. Landmine flies. In a pinch, you can also just shove a barbell into the corner of the roomhopefully not through the drywallto stabilize it. However, many gyms also offer shorter barbells that are 35 pounds. To avoid a breakdown in form during the Landmine Rotation, be sure to keep your hands aligned with the middle of the body, and your head aligned with the hands. As you are standing up and further away from the ground, there is a slightly higher demand for balance and stability than compared to the half-kneeling ones as the legs are used and you have a smaller base of support. Benefits: Good variation for those wanting to work delts with limited equipment. Breakdowns in form during any exercise can result in injury, not targeting the desired muscles, and training a poor movement pattern. 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. 3 sets of 6 repetitions, with only a 1-minute rest in between. Exhale as you press. Landmine Rainbow. Exhale as you return to a standing position. To counter the changing center of mass as you are pressing, lean back initially when you press the kettlebell upwards, and when you pass halfway, lean forward again and push your head forward. If you're looking for some variety in your shoulder training and keep them healthy for the long-run, then look no further than the Landmine Row. The chest supported row with the arm abducted (out to side) will place more emphasis on the rear deltoids and rhomboids. 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. With feet staggered and knees slightly bent, press the barbell up with one arm. This is beneficial because it can help you perform better on the field. Assume an athletic position with your feet slightly wider than shoulder width and position a barbell in a landmine attachment. Popular Variations: Kneeling and standing. 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. The landmine lateral raise isnt just a movement to target the lateral deltoids. It targets the quadriceps, glutes, and hamstrings muscles with reduced stress on the lower back. Landmine Antirotation. Copyright 2023. 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. Progression: Landmine squat to rotation press. 7. Begin by rotating your torso and lowering the barbell to the sides. The first exercise and most popular for training the shoulders is the landmine press. This is typically done by mimicking a similar movement pattern, i.e. 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; Additionally, Landmine Rotations are also beneficial for those who play sports such as Rugby, Golf, Tennis, Field Sports, and Rowing. Landmine RDL. This alternative would be a slight progression to the landmine press. The position is the same as for the outward (external) shoulder rotation, but in this case you hold the dumbbell in the lower hand. Side-to-Side Landmine Press. The landmine rotation is an effective exercise which can develop core strength and the way the core utilises the stretch shortening cycle. To protect your lower back, keep your navel pulled in tightly. The Bicep Board isolates the biceps during dumbbell curls by reducing the emphasis on the forearm and more on the biceps. Its fine for your knees to come forward of your heels, but make sure that the entire sole of your foot is pressing firmly into the ground. Regardless of whether you have the equipment available or you simply want to switch things up, there are plenty of great alternatives. 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. A well-executed bottoms-up Z Press will challenge the rotator cuff while also working the deltoid muscles. This engages your rotator cuff, resulting in better shoulder stability. Some of these Landmine Rotation Alternatives do not need any equipment! This alternative has a more upward pressing movement whereas the landmine press has a slightly more forward and upward pressing movement. The landmine is a fantastic implement that nearly everyone can benefit using in their training. Holding a light dumbbell with both hands, stand with your feet hip-width apart. Return to a standing position and extend the arms overhead and in front of the body. Focus on form and adapting to the exercises for the first few sessions. In the landmine press, you focus on pressing with one arm during a set before pressing with the other. You can stand at a slight angle from the barbell or side-by-side with it. Here are11 of the best landmine exercises. End your WOD with these, and you won't regret it. 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. 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. Keep glutes and lower abdominals active throughout the entire exercise. 2019 Jun 1;18(2):198-206. Free shipping for many products! 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. Have a question or comment? The thick grip reduces strain on the elbow joint. The landmine makes each of these movements more accessible, so lifters with mobility restrictions, injuries, or simply sketchy movement patterns can lift with minimal risk of injury. Bring the dumbbell up to the left side of the head. The landmine goblet squat builds the quadriceps, hamstrings, and glutes with minimal lower back stress. If you're a member at your local gym, take advantage of the equipment available to you. Their hexagonal shape . if you press the active arm up, you keep the elbow of the other arm bent and down, and when you bring the active arm down, you press the empty arm up. For most people, this is the left arm. There may be no better tool than the landmine to give every lifter access to high-quality strength training. 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. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. NSCA Journal, 1985. The exercise is highly adaptable with numerous variations for increased, or decreased, challenges. The biggest priority in building a strong corenot just one that looks strongis strengthening it to stabilize and restrict movement. Row the bar up and emphasize a shoulder blade squeeze at the top. . 1180 First Street South Ext, If youre finding there is some rotation and/or pain through the SI joint then you may need to regress to a half kneeling or tall kneeling exercise variation. Because you are throwing the ball up onto the wall, you are able to train a similar movement pattern as the landmine press. Remember to keep your lower abdominals pulled up tightly while engaging your glutes this will keep the load off your sensitive lower vertebrae. In either case, the weight needs to be relatively heavy. How to do Landmine Rotations. If you have access to a landmine at your gym, then you are one lucky lifter. This means that there is an extra rotation in the shoulders and forearms during the press. As long as your lower back feels protected and proper form isnt sacrificed, its fine to use some speed on this one. The single arm component also helps insure strong core activation due to a significant anti-rotation component that's even stronger than the dumbbell variation due to the rotational nature of the landmine station. Benefits: Fantastic alternative for training the deltoids and can take stress off the shoulder joint for those with habitual shoulder irritation when pressing. The landmine allows you to work the core's antirotator function by using a standing posture with movement, almost like a standing, dynamic plank. Activity of Trunk and Lower Extremity Musculature: Comparison Between Parallel Back Squats and Belt Squats. Get in touch: Chest Supported Pronated Single Arm Landmine Row. We send you the latest workouts, videos, expert guides and deals. Whether youre looking for more variety or youre short on equipment, try some of these upper body landmine exercises to build strength, power, and mass. Their hexagonal shape creates a nice wedge for the barbell to sit in and since theyre rubber they dont chip the end of the barbells collars. What Is a Landmine Rotation. 10 Landmine Exercises #1 - Landmine Floor Presses. All rotation should primarily come through the upper back and not through the lumbar spine. A landmine attachment has a pivoting base that connects to one end of a barbell. Begin with the ball at hip height on the side of the body that is furthest from the wall. The alternating seated Arnold press is a more time-efficient landmine press substitute. The fact that you are standing and the kettlebell is upside down means that there is a large demand for stability and balance. 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.