The trick is to keep your scapula your set. Chest Supported Single Arm Landmine Row, 2. The single arm component also helps insure strong core activation due to a significant anti-rotation component that's even stronger than the dumbbell variation due to the rotational nature of the landmine station. Supple VS Sour: How to Avoid the Mental and Physical Rigidity of Getting Older, Foam Rolling Cool-Down Moves for Better Flexibility Over 50. Using an open grip, pick up the bar with the arm closest to the bar, gripping just below the collar. If you have trouble with rotation at the pelvis or lumbar spine than consider widening the feet and slowly progressing to shorten your stance over time as you gain the requisite motor control. Landmine Rainbow. Grab the ends of the barbell as you face away from them. It's also excellent for building knee stability, because the knees have to work hard to control the descent of the body's mass (and that of the dumbbells) on the way down. The movement builds core stability which is shown to reduce injury risk. Neto WK, Vieira TL, Gama EF. There are also several secondary muscles used, including: The serratus anterior and rotator cuff assist by stabilizing your shoulder joint and shoulder blades. The movement encourages a deep squatting position, which can help to improve overall hip mobility. I like to think 70-80 degree angle and to flex the lats when doing so. EXERCISE DETAILS: Primary Muscle Group: abs and obliques. The Anti-Rotational Movement, though, is great to build core stability as you work each side individually. Stand or kneel in front of the landmine and position the palms on each side of the barbell collar. I saved my absolute favorite for last! The landmine single-arm row trains back muscles as well as involving abdominal stabilizers. Eventually, in the early 1800s, swimming laps in indoor pools were included though still rare. Landmine floor presses can be a useful alternative to more traditional floor presses using a bar or dumbbells. In either case, the weight needs to be relatively heavy. By leaning back, you stretch your front deltoid a slight bit more. The landmine is unique because it can be used in so many different ways and its an amazing tool for building rotational strength. This alternative would be a slight progression to the landmine press. Chest Supported Pronated Single Arm Landmine Row. Accessibility Statement Do not move the weight using your lower back and arms. The single-arm standing kettlebell shoulder press is a great alternative to the landmine press. Sure, you can also do a standard bodybuilder-style row with the landmine, which often goes by the name of a Meadows row. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. You can perform a Landmine Rotation with rotation of the hips as we described above, or you can perform a Landmine Anti-rotation. (. As you are standing up, there will be a higher activation in the core muscles to stabilize the torso so you can balance properly during the press. Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body. If you don't have a landmine, you can use a weighted plate or dumbbell instead. Due to the unique arc-shaped bar path, the lower the weighted end of the landmine is to the floor, the greater the resistance. Progression: Landmine squat to rotation press. The benefit of kneeling is that it forces you to keep your hips facing forward, causing the obliques . Try to keep the pressure of the kettlebell handle across your mid-lower palm so it feels like you are pressing through your wrist rather than your hand. 2. 6. It also has more range of motion through the deltoids than compared to the half-kneeling dumbbell press. Benefits: Easier to track than doing normal flys and can isolate one arm at a time. Personally, I prefer this version, which is almost like a full-body row. You can opt instead for these Landmine Rainbows, which allow for a smooth arcing motion and a much larger range of motion than that shrug. The Landmine Rotation is also known as a Landmine Rainbow. Bottoms Up Z Press. You want to intentionally slow down the movement when you go up and when you go down. Dont worry if you do not have access to a Landmine attachment, you can still perform the Landmine Rotation by placing one end of the barbell in a corner of a room. 4. By inserting one end of an Olympic bar into the landmine, you can load the other end of the bar to perform a variety of angular and rotational strength exercises. If you find your team or yourself in a gym that doesn't carry heavy dumbbells (DBs) or just looking for an effective alternative to standard rowing exercises, try the one arm landmine row. What I recommend is either to bend your knees ever so slightly and/or sit on a slight elevation such as a bumper plate. Think of it this way: Your training regimen should always include the foundational athletic movements of pressing, pulling, squatting, lunging, and rotation. Start with these five moves. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body. You may find it helpful to elevate the feet as this helps lock in the pelvis to stop your back from wanting to extend if you ever struggle with the load of the dumbbells or if you start to fatigue and your form wants to break down. Meadows rows train the upper back and lats with minimal lower back strain. Get to know it through these moves, and prepare to be converted! Strength, stability and speed in these movements are crucial in punching hard. The single-arm cable press in split stance is an advanced alternative to the landmine press and due to the involvement of the lower body, it makes it a more compound variation. Alongside coaching, he takes interest in helping powerlifters take their first step into coaching. The landmine lateral raise isnt just a movement to target the lateral deltoids. Drive the barbell up until your . Fully extend your right arm at the top of the movement as you shift your weight to your front leg, keeping the bar in line with your shoulder. Single-leg hip thrusts. 1. Grasp and hold a set of dumbbells overhead with arms locked out. The . Hybrid workout. . The half-kneeling dumbbell press has a more vertical pressing motion than compared to a landmine press, and so it isolates the deltoids more and uses less pec activation during the press. Tighten your core and right glute. If you want to emphasize the stabilizer muscles such as the serratus anterior, then keep the elbows tucked for as long as possible. Swap sides set by set to make sure you work your abs from both directions. That means your shoulder blades should be together and down, and your shoulder caps should be pressed down away from your ears. Incline Dumbbell Crush Press. This 2-handed landmine shoulder press alternative is a useful replacement that can be done with either two dumbbells or two kettlebells. This is why you see damaged corners in every LA Fitness across the nation. 5. This alternative to the landmine press is a good variation to help lock the core so you cannot overextend your back when you perform a shoulder press variation. Keep the bar in line with your shoulder and close to your body on pressing movements for safety's sake. 8. The half-kneeling kettlebell bottom-up press targets the rotator cuff and serratus anterior muscles more. The element of alternating between each arm means that you are unlikely to fatigue from pressing with one arm only first. Landmine Rotation Barbell Front Squat Deadlift 3 Way Plank Barbell Shrug Ammo Can Lunge Med Ball Arch Chops Barbell Upright Row Barbell Forward Lunge . As long as your lower back feels protected and proper form isnt sacrificed, its fine to use some speed on this one. The Landmine Anti-rotation keeps the hips, knees, and feet still so movement is only produced in the upper body. For the sake of brevity, well cover two of the most popular methods for setting up a landmine station for those without an attachment. Dumbbell Floor Press. While both variations of the Landmine Rotation will increase core strength, the Landmine Rotation that we described above allows for increased speed. Press the bar overhead until your elbow . Remember to use good pressing mechanics and maintain external rotation of the shoulder at the bottom. Some additional Landmine Rotation form tips include keeping a slight bend in the knees and ensuring that the rotation is coming from the upper back, not the lumbar spine. Playing with tempo is another way to make a. Youll see in the following images that two barbells are used in some exercises. It also builds power for sports with a rotational element (various combat sports, shot put, hammer throw, etc.). It may be helpful to keep your empty arm by your abs to cue your core muscle to stabilize the ribcage as much as possible during the pressing movement. Then hold the bar with both hands or use a T-bar row handle. This variation is great because it provides the benefits of the floor press and can be loaded heavier than traditional dumbbell floor presses. The offset aspect of the lift forces you to stabilize to great degree with your whole body. if you press the active arm up, you keep the elbow of the other arm bent and down, and when you bring the active arm down, you press the empty arm up. Some of these Landmine Rotation Alternatives do not need any equipment! With this landmine variation, the bar moves in an arc, which increases oblique activation. Benefits: Fantastic alternative for training the deltoids and can take stress off the shoulder joint for those with habitual shoulder irritation when pressing. The Landmine Rotation builds great core strength, primarily in the obliques, while strengthening the shoulder muscles, making it an ideal exercise for athletes in sports . Bring the dumbbell down and across your body diagonally in the same movement as . Landmine Hot Potato. . Press up and through the barbell maintaining your starting position and think about bringing the bicep to the ear at lockout. Dont forget to switch sides once you have completed your reps. To perform a Medicine Ball Rotational Throw, you will need a medicine ball and a strong wall to throw the ball against. Grasp the end of the barbell by your side with both hands overlapping. This is particularly useful for any athletes that use overhead movements or engage in some form of throwing such as racket sports or volleyball. Stiff Leg Deadlift (AKA Romanian Deadlift). The Landmine Rotation is a great movement to strengthen the core and the shoulders. This means that there is more activation with the deltoids particularly the side deltoids, and little to no activation in the pecs. What follows is an effective workout done entirely with the landmine. Secondary muscles that are engaged during the Landmine Rotation include the Deltoids and the Scapular Stabilizers in the Upper Back. Begin with lighter weight when starting out. #5 Landmine Rotations (anti-rotation) The landmine rotation is a hidden gem and is a great way to build the strength of that trouble spot -- your obliques (lateral abs). It may also help the balance of the movement if you perform an opposite action with your empty arm i.e. The Side Crunch is a dynamic stability exercise and when you perform it correctly, you are going to tap into full extension and contraction of the obliques. The content of this field is kept private and will not be shown publicly. 12. However, the barbell-loaded versions of the first four of those movements are often the hardest to pull off with good formeven though they're the first variations most lifters try. (. The exercise involves a stable base of support which minimizes cheating, reduces momentum, and increases overall muscular stress. You can also envision starting a lawnmower to correctly sequence the lats. This landmine rotational press creates a much deeper stretch in the chest towards the bottom of the movement. How to do it: Begin with your back facing the landmine in a split-stance position with the leg closest to the bar behind you. J Sports Sci Med. The movement is shown to help improve sprinting speed. The landmine goblet squat builds the quadriceps, hamstrings, and glutes with minimal lower back stress. The elevated plank row hold, a move from fitness director Ebenezer Samuel, C.S.C.S., levels up the elevated plank row, helping you build a strong mind-muscle connection . Lean forward slightly. TikTok video from YukiFeag (@yukifeag): "Second set of 20 Minutes Superset Back Workout with Dumbbells by Caroline Girvan #superset #back #backworkout #homegym #homeworkout #fit". Chest Supported Single Arm Landmine Row, 2. Additionally, the landmine is also great because it doesnt take a lot of equipment to use and anyone can set up their own landmine station. 4. These are all important aspects for our overall fitness and health as our core is involved in most of the exercises and movements we perform during daily life. That's understandable. (2021). 5. TIP: resist the temptation to roll your feet onto one side instead, really press through into the center of the balls of the feet. The biggest priority in building a strong corenot just one that looks strongis strengthening it to stabilize and restrict movement. It targets the deep muscles of the core, including both the obliques and the transversus . Copyright 2023. 250 Wellington St W #129Toronto, ON M5V 3P6info@yourhousefitness.com(905) 808-6533, PRIVACY POLICY | TERMS AND CONDITIONS OF USE. Exhale as you press. Related Article: 9 Overhead Press Alternatives (With Pictures). 1. 7: p . Think about keeping the torso at about 45-60 degrees from the ground. Landmine squats (facing the bar or away from the bar, close stance or sumo, box squats) Landmine belt squats (attach your dip belt to the barbell) Landmine lunges. This is a fantastic and secure option, but its worth mentioning that putting a towel in-between the barbell the wall/rack is a good idea to prevent chipping the barbell or the wall. Muscle Snatch 4(3)/light-moderate load. As you rise from the split squat into the row, you simultaneously fire your opposite side glute and lat, strengthening both and tying them together in the cross-body athletic-gait pattern that is essential for athletes. Fully extend your legs and contract your glutes to return to a standing position. The landmine overhead press significantly reduces shoulder joint strain due to the altered pressing angle. Workout with Caroline Girvan pt2 Repeat 2 times | Second set Up 1st: Rotating Renegade Row W/ 20 lbs x 2 dumbbells | Second set Up 2nd: Landmine Row Drop to 1 x 20 lbs dumbbell Work Out (Talkbox) - Adam Tahere. How to do Landmine Rotations. Landmine lateral raises train the anterior, lateral, and posterior (front, side, and rear) heads of the shoulder muscle with emphasis on the side deltoid and minimal joint strain. Remember to pair your exercise routines with an anti-inflammatory diet to increase your results. Stephanie graduated from the University of Western Ontario with an Honours Specialization BA in Kinesiology. Rotational Landmine (3 sets, 1 min) Stand with your feet shoulder-width apart, hips back, and knees slightly bent, holding a dumbbell in both hands beside your right hip. Related Article: 3 Cable Shoulder Workouts For Mass. Understanding the various elements that contribute to conditions and the power of communication and education makes my Release Muscle Therapy program separate from other hands-on therapy approaches. Seated dumbbell clean and press . How Do Powerlifters Train Shoulders? Position your trunk so your chest is just above parallel to the ground and your back is flat. What makes the landmine so special? As with most Landmine exercises, the primary benefit is increased core strength. This is beneficial for the following reasons: Takeaway: A good landmine press alternative needs to focus on a single-arm movement pattern in order to target the right and left sides independently. The arm should be across the body with the hand falling in-line with the pocket (left hand grabbing the barbell, left pocket). Takeaway: A good landmine press alternative needs to use similar muscle groups. Increases Grip Strength. This exercise is massive for shoulder stability. Im a Health Advocate with a masters degree in Depth Counseling and decades of experience as a professional fitness trainer: I developed this site to provide wise workouts, lifestyle tips, and dieting strategies for men and women in the middle and post-middle of their lifespan. To counter the changing center of mass as you are pressing, lean back initially when you press the kettlebell upwards, and when you pass halfway, lean forward again and push your head forward. The half-kneeling dumbbell press is a good alternative to the landmine press that uses a dumbbell as opposed to a barbell. Use the arm outside of the barbell to deload your spine by placing . For most people, this is the left arm. Benefits: Good variation for those wanting to work delts with limited equipment. In this article, I will go through each of these landmine press alternatives, explain why they are a great substitute, how to perform them, and some tips on how to incorporate them into your program. Landmine rotations are a dynamic movement much like the golf swing. The half-kneeling cable press also provides the advantage of having options of choosing the angle to where the cable stems from. The meadows row exercise is like a one-arm dumbbell row except that you use a landmine instead and your palm faces back (instead of in). In addition, she accomplished a Master of Professional Kinesiology, (MPK) from the University of Toronto. The alternating seated Arnold press is a more time-efficient landmine press substitute. Lower the weight, keeping your elbows at a 45-degree angle with your body. Romanian deadlifts/single-leg Romanian deadlifts. In the landmine press, you focus on pressing with one arm during a set before pressing with the other. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Landmine Rotations x 30 Reps Begin standing like Fraser, or kneeling like the MH demonstration. LANDMINE RAINBOWS. Landmine Half Rotation. Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes An Empirical Analysis. https://www.yourhousefitness.com/personal-trainers/stephanie-zaban. I recommend the Silver & Strong Course: Some of you are trying these exercises at home, but if you are in a gym environment, please be a gracious adult and allow others to work-in with you between sets if they request it. 1. Landmine workouts included. Box Jump 4(3) Jump Squat 5(3)/25-30% of squat. This variation may be of use to some because the landmine has a fixed path of movement so it can be good for those who want a slightly more fixed range of motion. The floor press strengthens the triceps which carries over to improved. Web page addresses and e-mail addresses turn into links automatically.