Trainer Tip – Landmine Exercises Part 1- Lower Body

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The landmine is a foreign term for a lot of people in the gym, but a landmine is simply a loaded one sided barbell that you do exercises on.  The benefits of using a landmine include, total body training, increased heart, core strengthening, and it’s a great way to add some variety to your workout routine.  Here, I will give you three great exercises that will target the lower body.  Be sure to check in next week as well to get some upper body tips when using the landmine!

Landmine Sumo Squat- Spread your feet roughly shoulder width apart.  A slight turnout with the feet is ok, but try to keep your feet as straight as possible.  Holding the bar between your feet, drop your butt down to knee level, then drive through your heels to stand up tall again.  For an extra challenge, do a calf raise once you stand all the way up.

Landmine Reverse Lunge- Hold the landmine with one hand, then bring one leg back and down to where you are in a lunge position.  Remember, whatever side is holding on the to bar is the leg that goes back.

Landmine Romanian Deadlift- This one really targets the hamstrings.  Hold the bar between your feet (feet should be hip to shoulder width apart), and tip at the hips.  Focus on keeping your chest up, sticking your butt out, and keeping your back flat at all times.

Try to 2-3 sets of 10-15 reps of these in your next workout!


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