“How can I better utilize the landmine attachment?” This is a question we hear regularly, but are sometimes limited by our own fitness exercise library. The landmine is actually quite versatile and functional in nature. Here I explore the Landmine and some of the many exercises that link several facets of fitness into one unique experience. From functional movements to powerlifting accompaniment, the Landmine is sure to boost your workout with new approaches to old exercises.
What Is a Landmine Attachment?
According to opexfit.com, “The landmine attachment is a piece of gym equipment invented by Bert Sorin of Sorinex. It’s an adapter that attaches to a weightlifting rack that holds a barbell in one end, leaving the other end free for loading and moving.”
Upper-body Exercises with the Landmine Attachment
For these exercises, you will need a 45lb Olympic bar, a Landmine attachment, and any additional weights to add (for increased difficulty). I suggest beginning with just a bar (remember, it does weigh 45lb!).
- Two-handed Shoulder Press: With two hands, press the bar overhead.
- One handed Bent-Over Row: With one hand, hinging at the waist, grab the bar and row upward.
Lower-body Exercises with the Landmine Attachment
- Sumo Squat: With a wider than normal foot placement, hold the bar in two hands with arms extended. Do a squat pattern.
- Single-leg RDL: While standing on one foot, bar in one hand, hinge at the waist, and then return to standing
Core Exercises with the Landmine Attachment
- Trunk Twist: Standing in athletic position, make a “windshield wiper” while holding the bar overhead.
- Half-kneeling Trunk Twist: This is the same as the trunk twist, except now you are in a half-kneeling position.
- Half-kneeling Press: From the half-kneeling position, press upward (not unlike a shoulder press), press the weight up and slightly past the top position, achieving anti-rotational stability.
As you can see, the Landmine is a great, multifaceted tool for us to enjoy not only functional fitness, but also massive muscle “gainz”. All kidding aside, please explore the Landmine and its numerous features. Be creative and try new exercises. If you are getting stumped and need a fresh routine, look no further than a NIFS Health Fitness Instructor. We can help with all of your fitness needs including setting goals, benchmark fitness testing, exercise programming, and more! See you at NIFS!
This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.