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. In performing the landmine press, your grip muscles work harder to hold the barbell. It's an effective single-arm exercise performed from the ground up that will strengthen the upper back, work the biceps and enhance core and shoulder . A1) Lateral Oblique Hold 3 x 20 sec. Hybrid workout. Copyright 2023. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Like all clean variations, it builds explosive strength. It might be helpful to keep your elbows tucked in more if you have previously had shoulder issues. Pain science, the art and science of hands-on soft tissue massage techniques, myofascial release, and coaching movement is essential in my practice. This engages your rotator cuff, resulting in better shoulder stability. The Landmine Rotation is a great movement to strengthen the core and the shoulders. More than 150 exercises using barbells, dumbbells . Lie flat on the ground perpendicular to the landmine and barbell with the barbell in-line with the lower pec region. Related Article: 3 Cable Shoulder Workouts For Mass. Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body. Keep reading to learn more about the Landmine Rotation and how the regular performance of this movement can benefit you! This makes the single-arm Arnold Z press longer in range of motion and a progression to the single-arm dumbbell Z press. The landmine overhead press significantly reduces shoulder joint strain due to the altered pressing angle. In other words it promotes optimal range of motion and a stable shoulder joint. 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. In my list, I have included landmine press alternatives that involve: cable machines, dumbbells, and kettlebells. From there, bring your thumbs together while keeping the weights horizontal to the ground. But enough about all of the benefits that come along with the landmine, lets dive into how to setup a landmine station and some upper body exercises that you can train with this implement. This means the foot on the opposite side of the body will have to pivot to keep the hips in line with the shoulders. Before I discuss the alternatives to a landmine press, its important to understand exactly what makes a good substitute for this exercise. Can You Really Break Up Scar Tissue And Adhesions? Popular Variations: Kneeling and standing. It also has more range of motion through the deltoids than compared to the half-kneeling dumbbell press. I like to think 70-80 degree angle and to flex the lats when doing so. All rotation should primarily come through the upper back and not through the lumbar spine. If you have access to a landmine at your gym, then you are one lucky lifter. The landmine offers some unique advantages to more traditional barbell, dumbbell and cable exercises. As well, when you rotate the body towards one side, the opposite hip should also rotate. Due to the unique arc-shaped bar path, the lower the weighted end of the landmine is to the floor, the greater the resistance. How to do it: Begin by angling your body about 45 degrees toward the landmine. This would be a good alternative to the landmine press if you wanted to focus on improving shoulder health, mobility, and stability. You can think of this exercise as an upright variation of the Russian Twist. During the fly, your elbows are slightly soft, and your pectorals stay expanded (think of your nipples touching the ceiling). 20 reps (10 on each side). Remember to pair your exercise routines with an anti-inflammatory diet to increase your results. Also known as landmine twists, this exercise creates the most bang for your buck when it comes to anti-rotational abdominal exercises. How to: Kneel on your right knee and hold the collar of the landmine barbell with your right hand just in front of your shoulder. Engage your core, keeping your back straight, and step forwards into a lunge - leading with the leg on the same side as you're holding the dumbbell. If everyone who performed a questionable back squat in your gym started doing landmine squats instead, the world would be a far less injured place. Landmine Rotation Barbell Front Squat Deadlift 3 Way Plank Barbell Shrug Ammo Can Lunge Med Ball Arch Chops Barbell Upright Row Barbell Forward Lunge . 1. . The Landmine Rotation is also known as a Landmine Rainbow. The position is the same as for the outward (external) shoulder rotation, but in this case you hold the dumbbell in the lower hand. The bench press ranks high for a chest day routine among gym staples and allows for a good pecs . . Woodchop lunge. Best Chest Workouts: Barbell Bench Press. BarBend is an independent website. The alternating seated Arnold press is a more time-efficient landmine press substitute. Lying flat, face upward with straight legs, sit up while holding the end of the barbell directly overhead, then slowly roll back down, articulating your vertebrae along the way: This barbell variation of the classic Russian twist exercise involves sitting halfway up at a slight diagonal and this twisting. Place feet shoulder-width apart. As such, you may be unable to perform a landmine press, which is especially the case if youre working out at home with only kettlebells and dumbbells. 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. 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. What makes the landmine so special? Closer to 12 is better for muscle, while closer to three to five repetitions is better for maximal strength. 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 landmine twist is a rotational abdominal movement performed using an angled barbell anchored at floor level in a landmine device. Some of these Landmine Rotation Alternatives do not need any equipment! Hate that moment in a barbell thruster where you have to make the awkward transition between a front squat rack and a press? Generate power by driving and rotating from the back of your right hip, with your waist and shoulder simultaneously following as you pivot from your right foot. Go slowly, and stop if you feel any pain in the joint. Grasp the end of the barbell by your side with both hands overlapping. Remember to use good pressing mechanics and maintain external rotation of the shoulder at the bottom. Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review. Privacy Policy - The more upright you are pressing the cable, the more it focuses on the deltoids. Set your scaps! This makes it a really useful shoulder health exercise for people who bench press a lot as they tend to train their internal rotators a lot during the bench press. This bent over landmine row is a modification from what is commonly called the "Meadows Row" in some circles as developed by John Meadows. Side-to-Side Landmine Press. Here are six unconventional landmine exercises to add in your workout toolbox. The half-kneeling kettlebell shoulder press is a good substitute for the landmine press that uses a kettlebell instead. The alternating seated dumbbell shoulder press is an easier alternative to the landmine press. An effective landmine press alternative will be able to: Lets understand these main factors further. The landmine rotation utilizes the landmine implement to keep the weight in a fixed movement pattern as you move it through the range of motion. Once you're accustomed to the movements, add weight! Row and think about bringing the elbow up relatively perpendicular with the shoulder. Next, slowly return to the starting position. The landmine fly is a solid fly variation for targeting the pec and anterior deltoid when fly equipment isnt available (cables, dumbbells, and machines). (. J Sports Sci Med. The movement builds core stability which is shown to reduce injury risk. Release Muscle Therapy and Visnic Center For Integrated Health. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Chest Supported Single Arm Landmine Row, 2. The landmine is a fantastic implement that nearly everyone can benefit using in their training. Return to an upright position by extending your front leg while simultaneously rowing the bar. Wall balls suck. Stand with the feet in a 90ish degree angle with one another with the barbell perpendicular to the front foot. Refer to the videos to see how the exercises appear in action. Load a bar in your gym's landmine unit (or, if one doesn't exist, wedge the bar into a corner with a towel around the end to prevent any slippage). If you relax your core and glute muscles, even for a moment, youll force your vertebrae to support the weight, which is want you. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. Landmine Rotations 3(10/) Day 2. Lateral Medicine Ball Toss 4(3/) Neutral Grip Pull Up 3(8) Dumbbell Floor . In order to use rubber headed dumbbells with success there are a few things to keep in mind 1) dont set your barbell on concrete, 2) try to use a pair of 35 lb dumbbells or heavier, and 3) angle the dumbbells at about 30 degrees. If you have poor lower body mobility you may find it hard to sit in a Z press position. EXERCISE DETAILS: Primary Muscle Group: abs and obliques. Then hold the bar with both hands or use a T-bar row handle. The landmine single-arm row trains back muscles as well as involving abdominal stabilizers. Use your elbows as a reference point for proper squat depth: When they touch the tops of your thighs (or just inside your knees if you take a wider stance), you're deep enough. The arm should be tight with a soft bend in the elbow. The Landmine Rotation will increase strength in the core muscles. Muscle & Strength, LLC. 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. 29209. 1. TOP 10 OBLIQUES EXERCISES. This alternative would be a slight progression to the landmine press. The Anti-Rotational Single-Arm Inverted Row is a great way to make sure that both sides of your back are activated and strong to prevent neck and shoulder pain. Keeping your core engaged, back flat, and arms straight, swing the dumbbell up to shoulder height in front of you, and then down to the outside of your left hip. This is beneficial because it can help you perform better on the field. This is a very important exercise for improving your posture and preventing texting slouch.. Place the barbell in the Landmine attachment or corner or a room. The bent single arm landmine row is a good alternative to the standard 2 arm row with dumbbells or barbell. To increase the range of motion ever so slightly, start with a slight backward lean when you start the press then lean forward as you finish the press. 2022 YOUR HOUSE FITNESS. Find many great new & used options and get the best deals for 2 Barbell Solid Dumbbell Weight Lifting Bars With Rotating Sleeves at the best online prices at eBay! The landmine clean and press trains the legs, back, shoulders, arms, and core. You've probably seen a one-armed dumbbell shrug which shortens the moment arm of the pecs and allows you to use heavier weights to hit the upper chest. Swap sides set by set to make sure you work your abs from both directions. Diamant, W., Geisler, S., Havers, T., & Knicker, A. This landmine rotational press creates a much deeper stretch in the chest towards the bottom of the movement. Use the arm outside of the barbell to deload your spine by placing . 7. Remember to keep your lower abdominals pulled up tightly while engaging your glutes this will keep the load off your sensitive lower vertebrae. Still other variations, such as the half kneeling landmine press and the single arm landmine press, add-in an additional core stability component. This 360 degree rotation landmine platform accommodates 1" Standard and 2" Olympic Bars. Single-leg hip thrusts. The first exercise and most popular for training the shoulders is the landmine press. Basically, it turns your barbell into a giant lever for performing various exercises. The half-kneeling dumbbell press is a good alternative to the landmine press that uses a dumbbell as opposed to a barbell. The landmine supported row is a great version for loading up the weight. Pods: 1 Laps: 3 Stations: 9 Timing: Lap 1: 3 sets of 20" work 10" rest Lap 2: 1 set of 40" work 20" rest Lap 3: 1 set of 60" work 30" rest . Position your trunk so your chest is just above parallel to the ground and your back is flat. The chest supported row with the arm abducted (out to side) will place more emphasis on the rear deltoids and rhomboids. You can perform a Landmine Rotation with rotation of the hips as we described above, or you can perform a Landmine Anti-rotation. 5. Various core exercies for side muscles like the obliques and quadratus lumborum: suitcase carries, side plank, leg exercises with a weight in one hand, etc. Its fine for your knees to come forward of your heels, but make sure that the entire sole of your foot is pressing firmly into the ground. Landmine workouts included. Shoulder blades down and back, with a tall spine. 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. Progression: Landmine squat to rotation press. TikTok video from YukiFeag (@yukifeag): "Second set of 20 Minutes Superset Back Workout with Dumbbells by Caroline Girvan #superset #back #backworkout #homegym #homeworkout #fit". Expect a deep pump and excruciating burn from this unique movement. 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. Benefits: Good option for targeting the triceps, chest, and anterior deltoid and improving lockout strength. Grasp and hold a set of dumbbells overhead with arms locked out. The movement allows a longer range of motion than many other. This alternative would be a slight progression to the landmine press. Resisting the rotation of the hips helps to promote strength, stability, and control within the body. It targets the deep muscles of the core, including both the obliques and the transversus . Muscle Snatch 4(3)/light-moderate load. Any of them can be woven into your existing program, or they can be combined into a full-body, single-implement circuit. Benefits Landmine Rollouts. Repeat this movement for about 12-15 reps. Dont forget to switch sides after! Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body. A well-executed bottoms-up Z Press will challenge the rotator cuff while also working the deltoid muscles. 3 sets of 8 repetitions, with only a 1-minute rest in between. The landmine is a special tool that anchors one end of a barbell so that you can use it for a variety of exercises that wouldn't be possible otherwise. You want to intentionally slow down the movement when you go up and when you go down. The following are a few of my favorite dumbbell exercises for Jiu-Jitsu. My passion is to inspire mature adults to improve their own mental and physical conditioning. This alternative has a more upward pressing movement whereas the landmine press has a slightly more forward and upward pressing movement. NSCA Journal, 1985. For the health and safety of this exercise, it is important that you have plenty of space around you for when you put the dumbbell on the floor after finishing the set. It has a smaller range of motion than compared to the alternating seated Arnold press, so that makes the exercise easier. It is also worth making sure that you press vertically for as long as possible and delay the flaring out of your elbows. You also do not want to go past failure as this exercise can be a slightly higher-risk exercise. August 21, 2022 by Sandra Hearth. 1180 First Street South Ext, Start by setting up a barbell in a landmine position. 3 sets of 8 repetitions, with only a 1-minute rest in between. . The exercise involves a stable base of support which minimizes cheating, reduces momentum, and increases overall muscular stress. Grasp the end of the barbell by your side with both hands overlapping. The landmine is unique because it can be used in so many different ways and its an amazing tool for building rotational strength. 2. The rotational variation offers still other benefits, bringing in the core and glutes to encourage proper pressing form, full-body muscle integration, and keeping the shoulder in a strong position. Return to a standing position and extend the arms overhead and in front of the body. In either case, the weight needs to be relatively heavy. While barbell rollouts are an excellent midsection exercise, they only really work your abs in one direction. Reach one leg back into a deep lunge, then return that back foot to the starting position as you exhale. 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. This is a more power-oriented version of the rotational press above because it involves a more explosive concentric portion that also integrates the legs. Stephanie Zaban is a Registered Kinesiologist from the College of Kinesiologists of Ontario. Benefits: Fantastic for training the upper back and lats, and can be useful for teaching lifters to limit momentum when performing rows (and can be used with momentum!). It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The landmine hot potato trains the core, specifically the obliques. But as you return to the starting position, explosively press the weight forward by fully extending your arms as you extend your legs. 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