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.
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
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Diese Geschichte stammt aus der Spring 2021-Ausgabe von Oxygen.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
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