Use a landmine

Blow up your results with this versatile training tool.

- Lara McGlashan

At first glance, a landmine doesn’t look like much — a simple tube holding a barbell at one end and a shaft extending down into a weight-plate ring at the other. But this gadget allows you to move multi-directionally, performing traditional bodybuilding-style moves as well as functional, sports-specific actions to enhance performance and promote synergy.

Here are five landmine moves to try. Blend these exercises into your regular protocol, or add a dedicated landmine workout to your training week to really blow up your results.

FOR STRENGTH

SQUAT PRESS

Works: quads, glutes, hamstrings, shoulders, traps, chest

Stand facing the landmine with your feet hip-width apart, legs turned out slightly from your hips, and hold the end of the bar handover-hand at chest height. Kick your hips back and bend your knees to lower into a deep squat, then quickly extend your legs and hips and, as you come to standing, continue the upward momentum and press the bar forward and overhead to full extension. Reverse the steps and repeat, trying to link your reps together.

Raise the Stakes

Perform the move with one arm at a time to challenge your balance and promote symmetry.

Add a plyometric jump to boost intensity.

FOR STABILITY

ANTI-ROTATIONAL ARC

Works: obliques, back, shoulders, hips, glutes