As a fitness coach I’m always in search of a better or a different way to help my clients. Sometimes my search leads to new movements, exercises or program evolution, and sometimes it leads me to the neglected piece of equipment stashed in the corner of my studio. This is where I found myself most recently. Right there in the corner of my studio was, what should probably be called the most underused training tool in functional programming today, the Landmine.

If you’re unfamiliar with the Landmine, my recommendation is to quickly make friends. This rockstar, toes the line between a free weight and fixed-plane machine, allowing you to train your entire body, without losing control of the weight, while also minimally impacting the joints. This is not a tool that should be stashed in the corner.

Here are 3 ways the Landmine can transform your workout

1.) It Saves the Joints – Having one end fixed to the floor provides more of an arching movement versus a linear movement, which is beneficial for training shoulders, hips, and trunk muscles. For example, using the landmine when performing squats teaches you to stay tall especially at the bottom of the movement, therefore you are less likely to use your back when doing traditional squats. Another example, pressing overhead can be troublesome for people that do not have adequate shoulder mobility. The landline allows you to position the bar slightly in front of you, which reduces stress on the shoulder joint, but still works the muscles. 

squat

Landmine Squat – The arc of the landmine makes this movement very user friendly on the hips, lower back, and knees.

2.) It provides massive stimulus and tension for the muscles involved with each movement

rotation

Landmine Anti-Rotation – The ultimate core exercise. The true function of the core is to resist movement. The landmine anti rotation exercise resists movement as you brace and lock down your core while your arms move in a rainbow like pattern.

3.) All Movement Plans are Covered – The Landmine can easily work all movement planes – frontal sagittal and transverse. When you train with the Landmine you get not only vertical but horizontal loading, which mimics everyday movement more natural than fixed machines can.  

grappler

Landmine Grappler – Train like an athlete with the landmine grappler. Develop power and rotation with this movement.

Things to know about the Landmine
The bar position makes a huge difference. From a load prospective standing exercises are easier than kneeling or supine positions. The further the bar is from the floor the lighter the load gets due to the arc that the bar travels. This may take some getting used to if you have never trained with the landmine.

 

Ready to try these exercises?

 

Dust It off and get started
The quest to find a better way to train clients never ends. The Landmine works with all types of clients and has truly made a difference with my own training program. Keep your joints happy, create some overload on your muscles, and mix up your workouts with this one tool. Dust off the Landmine and get started.
Do you have some exercises to share with the NFPT personal training community?
If you’ve got questions for Ian about any of these exercises or the Landmine, come and ask!