Why you should use a landmine in your training | Eleiko (2024)

FAQs

Why you should use a landmine in your training | Eleiko? ›

Incorporating these training variations with the landmine can improve balance, stability, muscle activation, core strength, performance, and injury prevention. If you want to elevate your training, a landmine is a valuable addition to your equipment setup.

Landmine exercises are a form of weight training that can elevate your fitness level in many ways. These versatile exercises help build strength and increase muscle mass. Landmine training also improves balance and stability while correcting body misalignments.

One of the most significant advantages of the landmine is its ability to facilitate bilateral, asymmetrical, and unilateral movements. Bilateral training involves using both limbs under the same load, while asymmetrical training biases the load to one side of the body, forcing your muscles to work asymmetrically.

The Landmine Row provides many benefits. As a heavy Row, the exercise is incredibly effective for strengthening the upper back and shoulders. If you want to pack on muscle mass on your upper body and back then add this exercise into your training. Stick to 3 – 5 sets or 8 – 12 reps for maximum hypertrophy.

Unilateral training focuses on using a single limb. Incorporating these training variations with the landmine can improve balance, stability, muscle activation, core strength, performance, and injury prevention. If you want to elevate your training, a landmine is a valuable addition to your equipment setup.

Target muscle groups: Latissimus dorsi, Rhomboid, Rear Deltoid, Trapezius. Insert the landmine angled handle to the end of the barbell, with the handles towards you. Ride over the bar by standing with one foot on each side. Bend your knee slightly and lower body to grip on the handles.

Apart from their direct physical effects, landmines and ERW also restrict access to basic resources such as food and water, limit the use of key infrastructure, and both force and restrict migration.

Landmines squats can be ideal for targeting quads, particularly in taller people who might struggle to target that area with traditional squats. The overall impact of landmine squats for building lower body strength is excellent. They're also a safer, lower-impact alternative.

In addition, emplaced landmines deprive families and communities of land that could be put to productive use, such as agriculture. They maintain a sense of insecurity long after conflicts end, delay peace processes, and impede countries' development for years.

Is landmine press good for athletes? ›

The movement of the landmine itself can help teach an athlete how to effectively transfer force between the upper and lower body, while also presenting a greater demand on transverse (multiplanar) stability.

The landmine chest works the pec major and may have a greater impact on the upper part of the chest, known as the clavicular head. While both heads will play a part in lifting the weight, this is a good option for those who want to create a fuller upper chest.

Benefits of the Landmine Punch Throw

The quick transition between catching the bar and repeating the next punch develops the stretch-shortening cycle of the core, lats and leg muscles. The stretch-shortening cycle acts as a catapult, the more effective we can use this pre-stretch the more forceful our punches can be.

Similar to the traditional overhead press, the landmine press isolates the deltoid muscles of the shoulder (particularly the anterior and medial deltoids) responsible for shoulder stabilization and range of motion in the shoulder joint [3].

Antipersonnel mines were initially developed to protect antitank mines and stop them being removed by enemy soldiers. They were used defensively, to protect strategic areas such as borders, camps, or important bridges and to restrict the movement of opposing forces.

The T-Bar row, also known as a landmine row, uses a landmine attachment, barbell, and weight plates to train the upper back muscles, namely the lats, rhomboids, traps, rear delts, as well as the core.

The landmine rotation is a highly effective exercise for developing core strength and punching force.

This single-arm exercise is powerful, and in turn, it will do wonders for your overhead pressing strength, shoulder size, and stability. So if you're ready to switch things up and be a little more adventurous with your upper body workouts, then this is the exercise for you.

Like we mentioned before, landmine attachments are an excellent training tool that can save your joints and give you a nasty workout and activate and work muscles you never knew you had. A landmine attachment allows for free movement without being fixed and locked in, which can often cause pain in joints.