There is very little left to imagination when it comes to barbells. It all comes down to two hands on the bar, grip it and rip it. I think it’s pretty intuitive.
It is possible to add to the barbell’s already vast exercise repertoire by simply abandoning half the weights, forgetting half the bar and trying out some ‘landmine’ movements. A landmine is a barbell anchored to the floor or a rack with a specialist post or both.
The angle the bar travels through when performing lifts in this manner, as well as the’semi-fixed’ motion leaving one end of the bar on the floor creates, allow you to exert force vertically and horizontally simultaneously, creating an ‘arc’ of resistance. Landmine training is similar to barbell and cable machine training.
This unique combination of angles and a guided range of motion creates safer, more accommodating movements, perfect for those of us returning from injuries, or looking to avoid them.
We have put together a full body workout that uses three of the landmine’s biggest hitters to give you a full body workout that pumps you up in all the right places. It will be hard to find a true workout.
THE FORMAT
Get to grips with the thick rotating handle of your barbell by jamming it into a corner.
You need to work your way through 6 rounds of the landmine. Once you have completed the final movement, you only need to rest for 90 seconds and keep the bar in the air. The lack of respite ramps up the metabolism and increases the calories burned.
Unilateral means you are working one side of the body at a time, for most of the time. Your heart, lungs, and the majority of your core are going to be working double-time throughout, even though one side gets a decent reprieve. The goal is to play the floor is lava with your barbell. It’s a good idea to pace yourself.
Continue reading if you don’t want to stop.
Along the same lines, part of the ‘charm’ of training with a landmine is the asymmetries and rotational forces that you’ll encounter with many of the movements. We need to keep an eye on the goal of keeping our trunk upright and steadfast as the barbell tries to bend you. As you get fatigued, focus on taking deep inhales between each rep, filling every inch of space in your midsection before flexing your core hard.
This is the first thing. There is a row X 6/6.
Stand sideways on the end of your bar, hinge down with a flat back and hold the thick end of the bar as close to the end as possible. Pulling the bar towards your hips is a way to keep your core tight and torso stable. Slowly lower the weight to the floor and then repeat. Shift your body 180 degrees and repeat on the other side after six reps.
There are two Half Kooning Landmine Press X 6/6 is left/ right.
Pull the end of the bar onto your left shoulder and then step back into a lunge position with your left knee touching the ground. If you want to create tension through your entire body, you need to strengthen your core and squeeze the other fist. The barbell will create a natural arcs if you push it away from your shoulders. Lower the weight to your shoulder and repeat. Stand up, shift the bar to your right shoulder, and repeat.
There are three. The altering landmine reclamation X 6/6 is on the left side.
Presses boxed off, stand back upright and shift the bar to a central position holding it close to your chest with both hands. You will alternate sides, one rep at a time, until all 12 reps are accounted for. Take 90 seconds rest after you settle down. We feel like we’re being generous.