The Rogue Landmine

Those with a considerable amount of training experience will remember what it was like shoving a barbell in the corner of the room to do T-bar rows. You knew you were at a good gym when the drywall had a designated hole for the bar.

Fortunately, the landmine takes care of this problem. Unfortunately, gym-goers assume that’s all it does. You might see the odd standing one-arm press or Russian twist (180s), but nothing close to what this device is capable of.

"The landmine is an inexpensive, convenient piece of equipment that offers challenging variations for high-value training movements (push, pull, knee bend, hip extend)."

Instead of continuing to watch this fantastic piece of equipment collect dust at facilities across the country (while there’s a lineup at the Smith machine), I decided to compile a list of its many uncommon, but extremely effective uses.

The main advantages of working with the landmine are the fatter grip, the ease of adding heavier weights (compared to dumbbells), and the ability to hit abnormal angles in standing and kneeling positions. I hate to use the word functional, but after reviewing some of the movements I’ve outlined below, I think you’ll agree it’s appropriate.

1. Two-Handed Landmine Shoulder Press

This can be performed standing or kneeling, and from mid-chest or either shoulder. The kneeling option is the superior choice for shoulder work and early training phases. It’s also quite useful during power or explosive workouts when you add the hip extension (performed at the end of the video). The standing varieties seem better suited as an add-on to some of the leg options listed below.

2. Landmine Front Squat (Lumberjack Squat) + Press

I’m a huge fan of this exercise because it forces you into an ideal squat position. Even newcomers have trouble messing up the form on this one, as the landmine naturally pushes you onto your heels with an upright upper-body position.

Try playing around with the shoulder transfer I perform in the video. It transforms this movement into a challenging core exercise.

3. One-Arm Bent-Over Landmine Row (Meadow’s Row)

Since I discovered the Pendlay row (bent over barbell rows with a pause on the floor), it’s been a go-to exercise for myself and my clients. The pause on the floor gives you the brief recovery necessary to maximize pulling power, while challenging more than just the upper back.

Until recently, I didn’t think there was a one-arm equivalent. But that was before I discovered the Meadow’s row:

I suppose this can be accomplished with a dumbbell, but it’s nowhere near as comfortable as the landmine. Not to mention the fat grip, better range of motion, and potential for massive loads (yeah, I know what I just said).

As I do in the video, you can play around with your angle to the bar. I prefer being perpendicular, as I feel I get better range at the top.

You may also notice I keep my stance square to mimic the Pendlay row, as opposed to split stance used by John Meadows. Personal preference, but I’m assuming staggered gets more power – or maybe John Meadows just gets more power?

4. Half-Kneeling One-Arm Landmine Press

I give Tony Gentilcore credit for introducing me to the half-kneeling one-arm landmine press. I’ve found this exercise to be exceptionally useful in teaching clients to press with a properly positioned elbow and a stabilized core. Hand an internally rotated client a light dumbbell to press over his head, and it looks excruciatingly painful, but set him up with a landmine, and he’s an instant success.

5. Landmine Lunge + Optional Press

I have to admit I thought I invented this exercise. But that was before my Internet search popped up that Tony Gentilcore character again (does this guy ever get out?). That being said, I will take credit for the alternating lunge and the shoulder transfer.

Other than converting this into a full-body exercise, the different press options can help you forget about the legs during higher rep protocols. For instance, 8 reps with alternating shoulder presses and 8 straight-ahead presses is 24 reps or 12 reps per leg – a challenging feat for most.

Similar to the lumberjack squat, this exercise forces proper form. It pushes your torso upright and doesn’t let you get away with improper positioning of the legs.

6. One-Arm Landmine Clean and Press

These are a great addition to a HIIT or metabolic conditioning workout. I suggest keeping the weight light and performing multiple reps for speed, as this movement can put the shoulder in an awkward position. The second clean and press variation is preferred, as the press is more natural and you have the option of alternating between arms.

Worth mentioning in this category is Dr. Jim Stoppani’s alternating landmine deadlift:

7. Landmine Sumo Squat

After watching the next video, I’m guessing you’ll be as confused as me as to why this exercise isn’t more popular. In my opinion, it’s the perfect exercise for a beginner and an interesting alternative for an experienced lifter. Compared to using a dumbbell, there’s no restriction on weight, and to say it’s easier to perform than a barbell sumo squat would be an understatement.

When first attempted, you’ll notice a ton of glute activation and little tension on the low back (if any). Interestingly, it allows for a bit of a forward lean, which I’d argue makes it more conducive to athletic performance.

8. Supine One-Arm Landmine Press

Ben Brunodeserves all the credit on this one, as he’s been experimenting with landmine floor presses for some time now.

As you’ll see from my video, I prefer being perpendicular to the bar. Plus, I take it one step further and put myself on a Swiss ball.

(For the record: I’m well aware that we go to the gym to get strong, and not prep for Cirque Du So Lame. The Swiss ball is simply an interesting alternative that offers a superior range of motion to the floor. If you’re anti-unstable surface, a bench could accomplish the same goal.)

Aside from the fat grip, and the potential for heavier weight, the advantage of using a landmine instead of a dumbbell, is the ability to hit an uncommon, but favorable pressing angle. This makes it useful for bodybuilders attacking specific muscles and athletes requiring strength in non-standard positions (like in football or MMA).

Speaking of MMA fighters, take a look at this unusual floor pressing variation from Martin Rooney:

As Rooney says, “When everyone shares, everyone wins.” The one-arm Danish floor press is definitely worth sharing.

9. One-Leg Landmine RDL

This move is once again courtesy of Ben Bruno, a.k.a. the Lord of the Landmine. Ben has been popularizing different maneuvers with this apparatus for years, and this is one of the best.

With a dumbbell, the single-leg Romanian deadlift can be quite challenging. Not only because of balance, but because most people are too concerned with touching the ground instead of getting height with their back leg. Fortunately, the landmine addresses both of these challenges.

The variation in the video above is quite effective (especially if balance is a challenge), but I prefer being perpendicular to the bar as Ben is here:

10. Half-Kneeling Landmine Trunk Twist

Standing landmine trunk twists are challenging if you’ve had a short lifting career. It feels natural to bend the arms, bring the bar close to the body, and power it with everything other than the core. These problems are exactly why the half-kneeling option is such an attractive alternative.

Benefits of this movement:

• No cheating with the legs
• Easier to maintain straight arms
• Forced to keep bar away from your body
• Isolates one side at a time

Landmine = Goldmine

The landmine is an inexpensive, convenient piece of equipment that offers challenging variations for high-value training movements (push, pull, knee bend, hip extend). Although I think you should try all of the exercises discussed (along with those T-bar rows, standing one-arm presses, and Russian twists), I recommend starting with these three:

1. Tony Gentilcore’s one-arm half-kneeling landmine press
2. John Meadow’s one-arm bent-over landmine row
3. Mike Sheridan’s landmine sumo squat

Kidding! I’m only putting my name on the rollout, clean and press, and half-kneeling trunk twist.

Check out these related articles:

• Do You Know What the Core Really Is and What It Does?
• Lunges Are For Sissies – Or Are They?
• Single Kettlebell Ballistic Complexes – How to Save Your Shoulders
• What's New On Breaking Muscle Today

The post 10 Landmine Exercises You’ve Never Tried – and Should appeared first on Breaking Muscle.

Based on comfort and favorable execution, some may even argue the trap bar is preferred. Not only because long legs and short arms are removed as obstacles, but the unique design of the bar facilitates an upright body position that limits the potential for injury.

Even though the trap bar deadlift has always served as a staple in my programming, I never explored alternative options until recently. Sure, I’ve done my fair share of trap bar shrugs and jump squats, but I never experienced benefits with those movements like I have with the eight listed below.

1. Trap Bar Semi-Stiff Leg (Romanian) Deadlift

Not to worry, I had the same “why didn’t I think of that” reaction when I first discovered these, too. Although I’m reluctant to go as far as saying this is the best use for the trap bar, I’m close to saying it. Largely because grip strength is one of the things that prevents people from reaching their full potential and experiencing full benefit from barbell RDLs. Further, the trap bar option facilitates a healthier back position and an increased ability to focus on it throughout the movement.

If you have an unfortunate leg-to-arm ratio or torso length, you’ll appreciate not having to work around your knees and shins with this variation. One thing I appreciate is seeing fewer CrossFit socks.

2. Trap Bar Bent-Over Row

When executed properly, the bent-over barbell row is arguably the most functional exercise for the back – next to the pull up, of course. But as with the Romanian deadlift, grip, mobility, and body awareness can be a limiting factor for experiencing the full benefit and avoiding injury. Again, the trap bar takes the legs and grip out of the equation, and supplies a more natural alternative.

An added benefit in using the trap bar for your bent-over rows is the extended range of motion at the top. Barbell stoppage at beer guttage no more.

This move also comes equipped with a built-in autocorrect, as the bar hits you in the ass if you’re not bent over enough. Typically, with a barbell, this exercise quickly transforms from a back-trainer to a trap-trainer, as keeping your upper body parallel with the floor requires more effort.

3. Standing Trap Bar Overhead Press

Anyone who has made direct contact with his or her brain stem on a standing behind-the-neck press (or the chin on a military press) will recognize the benefit of the trap bar overhead press. In addition to the more natural neutral grip, it’s pretty much the equivalent of doing a barbell shoulder press with no head.

“[T]he only challenge with this exercise is getting it racked and un-racked. And the only potential negative is that the grip can be a little too wide for the narrow shouldered.”

The extended range of motion at the bottom also makes it seem like you don’t have shoulders. Although, we both know that wouldn’t make sense to say for a shoulder press, right?

Anyway, the only challenge with this exercise is getting it racked and un-racked. And the only potential negative is that the grip can be a little too wide for the narrow shouldered.

4. Trap Bar Farmers Walk

I was introduced to the farmers walk when I was fifteen years old and first lifting weights for football. Fortunately, I had a badass coach who understood and preached the importance of grip strength. I believe this exercise alone accelerated my lifts and quickly toughened up my hands and physique for success on the field and in the weight room.

“[T]he trap bar is such a great alternative. It gives you the ability to pack on the weight without compromising execution.”

Over the last few years, weighted carries have grown in popularity. It seems more people are embracing strongman-type movements that try to mimic everyday living (before cars, computers, and cornstarch). Unfortunately, dumbbells can be clumsy to pick up, set down, and walk with, which can limit the amount carried and raise the injury risk. That’s why the trap bar is such a great alternative. It gives you the ability to pack on the weight without compromising execution.

The high carry is a little less favorable with heavy weight, but it’s also more taxing. Loading and unloading off a squat rack is highly encouraged.

It’s important to remember that the distance walked-out needs to be repeated. So, don’t go too far away from the rack. And sure, you can throw it over your head, but I don’t advise it. Especially if you’re working with a more challenging weight.

5. Trap Bar Squat

This exercise was born after experimenting with the high farmers walk. I recognized it was a winner when a client with poor shoulder mobility was successful with it.

The client not only loved the innovation, but I came up with this padded option in the middle of our session. 

I didn’t have a squat pad, so that’s a yoga mat. Anything could be used really, even a towel.

Basically, it gives you the ability to rest the back of the bar on your shoulders like a safety bar. The only difference being, you don’t have to buy a safety squat bar.

6. Trap Bar Push Up

Despite its popularity and availability, the barbell only offers the pronated (palm down) and supinated (palm up) hand positions. Some might argue that this is an unnatural grip, as our arms are meant to fall at our sides with a neutral or semi-pronated hand position.

For anyone with a shoulder injury, the neutral hand position made available with the trap bar provides an added level of comfort when pressing. Many who struggle with a pronated hand position in the push up, seem to be able to execute the trap bar option with no pain. Interestingly, it also forces you to bring your elbow into a more favorable position.

Although it’s demonstrated in the video, this exercise can be taken all the way to the floor. The only downside is that it’s not the ideal shoulder width for everybody.

7. Trap Bar Inverted Row

A challenge for many people, when executing the inverted row, is extending the hips and bringing the bar to the chest (or sternum) instead of the chin. Oddly, this problem seems to disappear when you switch to a neutral grip.

8. Trap Bar Pull Up

Other than monkey bars and rings, I’ve yet to see a training device that mimics a true overhead pull. And then this happened:

I understand neutral grip pull-ups are already possible, but give this one a shot and I think you’ll appreciate how different it feels.

Bonus: Ben Bruno’s Trap Bar Floor Press

That moment when you think you invented something, and then you realize some jacked old dude posted it five years ago.

To avoid insulting the savvy fitness vets, I’ve gotten in the habit of doing a full Internet sweep before posting a list like this. In doing so, I commonly come across innovative stuff from Ben Bruno. Not surprisingly, here’s an impressive trap bar pressing variation from him:

Similar to what I mentioned before, the only potential challenge is the fixed width. Along with a little bit of weight restriction for movements like the high farmers walk and trap bar squat, this appears to be the only downside for taking the trap bar beyond deadlifts and shrugs.

More Like This:

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The post 8 Unconventional Uses for the Trap (Hex) Bar appeared first on Breaking Muscle.