CategoriesProgram Design Strength Training

Landmine Training and Why I Like It

This week my friend and All-Star coach, Meghan Callaway, released her latest product The Ultimate Landmine Program.

I’ve been a fan of the Landmine going all the way back to the early years of Cressey Sports Performance when we  started to implement it into our clients’ and athletes’ programs.

Now, I’m not going to sit here and say the Landmine is the end-all-be-all panacea of fitness and performance. I like it and use it (often), but it’s not like it’s going to cut your 40 time by 0.7 seconds, add 50 lbs. to your deadlift in a week, make it so that your pecs can cut diamonds, or give you the power of invisibility.[footnote]Come on: Everyone knows the kettlebell can do all of that…;o)[/footnote]

Having said that, there are many reasons why I dig it.

Here’s a few…

Copyright: zakokor / 123RF Stock Photo

Landmine Training and Why I Think It’s the Shit (Sorry, Non-PG Title Goes Here)

1. User Friendliness

I remember having a conversation with my friend Ben Bruno a few months after he left Boston to start training people out west in LA.

I often say that people in Boston, and in the east coast in general, tend to be a bit grittier. We live in miserable weather 50% of the year, we tend to swear like sailors more often, the weather sucks balls, and too, from a training standpoint, east coast peeps tend to be a bit more “strength” oriented.

Now, this isn’t to say that people on the west coast aren’t strong or are adverse to getting strong. Rather, it’s just to  say that when you live in 75-80 degree weather year round you tend to be more concerned with your sustaining a six-pack than a 2-3x bodyweight deadlift.

Ben, to his credit, after having coached at Mike Boyle Strength & Conditioning for several years, wanted to take his strength oriented mindset to LA, but he soon learned that that wasn’t going to fly and that he’d need to re-frame or pivot his approach in order to succeed his new environment.

He’d ask clients to deadlift, lunge, or squat a (regular) barbell and they’d look at him as he’d just said The Godfather III was the best of the Godfathers.

The fuck outta here.

However, Ben soon realized that all he had to do was take the barbell and slide it into a Landmine apparatus and his clients would be like “weeeeeeeeeeeeeee, this is fun.”

Set up a barbell in a squat rack for someone to squat? = Nope.

Set up a barbell in a Landmine for someone to squat? = SHUT UP AND TAKE MY MONEY.

And that’s totally fine.

If the Landmine makes something a little less intimidating and more accessible to the user and it gets him or her more excited to train, then I see no reason why we wouldn’t want to lean into that.

As my friend Kevin Mullins stated recently, “exercises are expressions of movement patters.” In the grand scheme of things who cares how someone squats, deadlifts, lunges, rows, (or whatever). so long as they move and challenge the body to adapt and change?

 

2. Joint Friendliness

I’ve championed this point of view for a number of years now so I don’t feel I need to belabor it more here. In short, and to paraphrase myself..

“…a lot of people have really shitty overhead mobility.”

As such, oftentimes, overhead pressing may not be the best fit for some people (at least at present time) because they likely don’t have access to the requisite shoulder flexion in order to do so “safely” and without some significant compensations (namely, excessive lumbar extension and forward head posture).

 

As such, the Landmine Press is a perfect solution because it keeps trainees out of the “danger zone” yet still allows ample opportunity to train the shoulders, albeit in a more joint friendly fashion.

 

3. It Takes Up Minimal Space

My studio in Boston is 500 sq. feet (so just barely the size of a Jetta).

As such, I have to be very judicious with the equipment I purchase so as not to take up too much space. I don’t know how everyone else feels, but for me open space is GOLD.

The more I have of it the more activities I can do.

I bought two Landmine attachments for my Rogue squat rack because 1) I knew I’d put them to good use and 2) I knew they wouldn’t take up too much space.

Rogue Landmine Attachment = $95

Selectorized Shoulder Press Machine = more than that (and takes up way too much space).

Now, admittedly, I understand you can still McGyver a Landmine set-up without a Landmine using the corner of a wall (which is free), but that can still get a little suspect at times

One option I’m excited to try (it’s on its way) is the Gut Wrench sold by StrongerThanU.com. This makes it so you can set up a Landmine anywhere in your gym – in the corner, in the middle, on the roof – which can open the gateway to pressing, rowing, squatting, and hoisting things anywhere you please.

WU-TANG!

4. He-Man Likes It

True story.

5. Versatility

The Landmine can be used to train every part of the body.

Upper Body (Meadows’ Row)

Lower Body (Offset Shouldering Squat)

Upper & Lower Together (Deep Squat 1-Arm Landmine Press)

 

Everything

And Whateverthefuck

 

Moreover, the Landmine can be utilized by newbies, gym rats, athletes, Doug from Accounting, and even wizards. It truly is one of the more versatile pieces of equipment out there.

What’s more, exercises can be performed in a litany of positions:

Lying Down (Hollow Position Landmine)

 

Half Kneeling (Half Kneeling Sideways Landmine Press)

 

Single Leg (Angled Landmine Reverse Lunge)

 

Just to name a few

6. Versatility Part  II

Actually I lied, there’s more.

I’ve used the Landmine to help groove a hip hinge.

Because the barbell is “locked” in place it makes it that much easier for someone – especially those new to training – to intuitively feel the hinge.

 

Likewise, we can also easily add rotation and multi-planar motion into the mix:

And, lastly, who says you HAVE to do traditional Olympic style training in order to train and improve power?

 

That’s That

I am not doing the Landmine justice with this simple 1100-1200 word blog post. That said, I do think I’ve been able to get the point across that it’s a very versatile piece of equipment with an even more versatile range of applications.

For more insights and programming ideas be sure to check out Meghan’s Ultimate Landmine Program. She will blow your freakin mind with what she’s come up with.

It’s on sale now, but only for a few more days.

CategoriesProgram Design Strength Training

3 Landmine Core Exercises You May Have Not Seen Before

Today marks the release of Meghan Callaway’s latest resource, The Ultimate Landmine Program,

I thoroughly enjoyed her previous resource, The Ultimate Pull-Up Program, and used it with several of my own clients with great success.

I envy Meghan’s brain. She thinks of stuff I never would have thought of, and this latest program of her’s exploits that to the umpteenth degree.

Check it out HERE (it’s on SALE this week only), and also check out her article below showcasing some not-so-common core exercises utilizing the Landmine.

Copyright: langstrup / 123RF Stock Photo

3 Landmine Core Exercises You May Have Not Seen Before

Landmine training and the countless exercises you can perform are badass, empowering, and extremely beneficial, and can be a key component in your training program. I am a huge fan of landmine training, and have been for a long time.

To be clear, while using a landmine attachment is great, it is not mandatory.

You can rest the barbell against a secure surface like a wall, box/other object, or on a no-slip surface. So really, all that is required to perform landmine exercises is a barbell and perhaps several weight plates.

Here are three landmine core exercises you might not have seen or tried before.

While these landmine exercises absolutely involve the upper body as well, and provide many benefits, these unique variations especially work wonders for improving lumbo-pelvic stability.

#1) Landmine Tall Kneeling Presses + Band Resistance

This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise (and many other landmine pressing exercises) can be a great option if you struggle to perform overhead pressing movements.

Coaching Tips:

  • Set up a barbell so it is lengthwise, and is in line with the center of your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

 

  • Loop a resistance band over the top of the barbell, and rest the band underneath your knees. There should be tension in the band for 100% of the movement.

 

  • Grab onto the top portion of the barbell. As for your grip, I like to interlock my fingers and place my hands on top of each other as this makes the body more symmetrical.

 

  • Get into a tall kneeling stance. Place your knees so they are approximately hip to shoulder width apart, and have a very slight forward lean in your torso. Your head, torso and hips should be in a stacked position.

 

  • Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

 

  • Now extend your elbows and press the barbell to a range where you are able to maintain proper form, then “row” the barbell back in to your body. In fact, your ability to control the movement of your shoulder blades plays a big role in your ability to perform this exercise. Do not keep your shoulder blades pinned. They are meant to move.

 

  • As you bring the barbell back in towards your body, stop just before your elbows touch your sides.

 

  • For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or your torso, spine or hips to rotate.

 

  • Exhale after you have initiated the press and as the barbell is traveling away from your body. Inhale and reset as the barbell is returning towards your body, or pause in the starting position, and inhale/reset there before the next rep. Do what works and feels best for you.

Regression:

Make this exercise easier by using less weight, or by using a band with less resistance.

Progression:

Make this exercise more challenging by using more weight, by using a band with more resistance, or by performing negative reps and taking 3-5 seconds to “row” the barbell back down to the starting position.

#2) Contralateral Bird Dog Hold + Landmine Single Arm Rows

This deceptively challenging exercise strengthens the mid and upper back, improves grip strength, shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.

This exercise requires a significant amount of lumbo-pelvic stability and is arguably more of a core exercise than an upper body movement. Be conservative when you are selecting your weight, and opt for 25-50% of what you’d use to perform single arm rows.

If you are performing this exercise correctly, aside from the arm that is performing the rowing movement, the rest of your body should remain in a fixed position.

 

Coaching Tips:

  • Set up a barbell so it is lengthwise, and is behind your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

 

  • Kneel with one leg on a bench, and place the hand that is on the opposite side of your body on the bench. Make sure that your shoulder is directly above your hand. Spread your fingers, and pretend you are suctioning your hand to the bench.

 

  • Extend your leg that is on the opposite side of your body as the rowing arm, and so it is parallel to the ground.

 

  • Set your body so it is in a straight line from your head to heel, and maintain this position for the duration of the exercise. Make sure that your torso and hips are square to the bench. Also, do not allow your leg to drop, or conversely, lift too high (avoid hyperextending your lower back).

 

  • Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

 

  • Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards the spine (retract). Do not initiate the movement with your arm, and do not use excessive momentum.

 

  • In the top position, do not allow your elbow to flare out; instead keep it close to your side.

 

  • Lower the barbell with control, and make sure you keep your shoulder from collapsing. During the lowering/eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movement (protraction) as it did during the rowing/concentric component.

 

  • Pay attention to your non-working/supporting side. Push away from the bench and protract your shoulder blade (move it away from the spine). Do not mindlessly hang out.

 

  • For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or round, ribcage to flare, or your torso, spine or hips to rotate. Your torso and hips should remain square to the bench.

 

  • Exhale right after you have initiated the rowing movement; you may inhale/”reset” as the barbell is returning to the starting position, or hold your breath for the duration of the rep, exhaling, inhaling, and re-setting between reps. Do what works and feels best for you.

Regression:

Make this exercise easier by using less weight.

Progression:

Make this exercise more challenging by using more weight.

#3) Dead Bug + Single Arm Landmine Presses (Weight Behind)

I am a huge fan of dead bugs, and use many different variations in my training, and in the programs of the many people I work with. This innovative dead bug variation improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.

 

Coaching Tips:

  • Set up a barbell so it is lengthwise and behind you, and is in line with your armpit. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

 

  • Lie on the floor. Lift up your legs so they are in a vertical position, straighten your knees, and point your feet towards you (dorsiflex). If you cannot fully extend your knees, or if you are unable to maintain proper form, you can keep your knees bent at a 90 degree angle. Make sure they remain at a 90 degree angle for the duration of the exercise.

 

  • Keep your chin tucked and neck in a neutral position, extend your arms so they are above your chest, and tuck your ribs towards your hips (close the space in your midsection).

 

  • Pay attention that you are not “cheating” by using the muscles in your neck and/or upper body in place of the muscles of the anterior core.

 

  • Before each rep, take a deep breath in (360 degrees of air around your spine). Now steadily exhale through your mouth, contract your anterior core muscles as hard as you can, slowly “row” the barbell down towards the floor and simultaneously lower the leg that is on the same side of the body, and to a range where you are able to maintain proper form. Once you reach your full range, simultaneously press the barbell up and return your leg to the starting position.

 

  • You have the option of keeping the non-working arm in a vertical line over the armpit, or you can reach back with your arm as you lower the weight and your leg.

 

  • As for the shoulder blade of the side that is performing the pressing movement, do not keep it pinned. It is supposed to move.

 

  • For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or your hips to leave the floor.

 

  • Keep your legs relaxed so they do not dominate.

 

  • Make sure that your knee remains in a fixed position and that the movement occurs from your hip.

Regression:

Make this exercise easier by using less weight, by decreasing the range of the leg lowering, or by bending your knees to 90 degrees.

Progression:

Make this exercise more challenging by using more weight, by increasing the range of the leg lowering, or by adding in band or kettlebell resistance (on the hand that is not holding the barbell).

Ultimate Landmine Program

The Landmine has grown to be one of the most versatile pieces of equipment on the gym floor. You can train the entire body and if you’re someone pressed for time, prefers a more minimalist approach to training, or just likes trying new stuff, this resource will be a great fit.

It’s on sale TODAY (6/25) for $67 through Friday, June 29th so you only have a few days to take advantage. If you’re already familiar with Meghan’s work you know this is a no-brainer. If you’re unfamiliar with her work, trust me: you won’t be disappointed.

—> Ultimate Landmine Program <—

CategoriesExercises You Should Be Doing Strength Training

Exercises You Should Be Doing: 1-Arm Landmine Row

Things have been cranking the past few days, and it’s been hard for me to keep up with the blog.  I posted one up late on Monday, skimped yesterday, and am posting a short one today. I’m slacking, I know.

If it’s any consolation I’m really sorry everyone, but I promise I’ll make it up to you soon.

(Bambi Eyes)

I actually do have a lot on my plate right now:

1.  Within the next week or so, strength coach Dan Trink and I will be exposing to the world a project we’ve been working on in collaboration with Greatist.com.  It’s thiiiiiiiiiiiiis close to being complete – everyone’s busy putting the finishing touches into place – and we’re pretty certain it’s going to help out a lot of people, if not win us a Nobel Prize.

Stay tuned.  News to come shortly.

2. I’m cranking away on my next T-Nation article, which discusses some of more common exercises that trainees tend to butcher.

3.  And yesterday I actually spent the afternoon hanging out with JC Deen, lifting heavy(ish) things and eating some dead animals. We met up in the city, headed over to Boston University to get a quick lift in and then spent the afternoon talking about training, marketing, writing, and even read some poetry to orphans.

Okay, we didn’t really do that……..but we did spend a fair amount of time shooting the shit and talking about the industry.

All I have to say about JC is that he’s a great dude, and my man has a very, very bright future a head of him.  You might even say I officially have a little man-crush.

I know some of you reading may already be familiar with his work, but if not, I’d highly encourage you to check out his website HERE.

So anyways, enough with the small talk.  Lets get to today’s Exercise You Should Be Doing

1-Arm Landmine Row

Who Did I Steal If From:  I know Ben Bruno has been posting a lot of new exercises as of late with the landmine, so I wouldn’t be at all surprised if he’s already highlighted this one. However, in my defense I looked at the date from when I actually filmed this video and it was November 23, 2008 (hence the winter skully on my head).  HA – take that Bruno!

What Does It Do:  Actually, a lot. As with any row variation we’re hitting the upper back, lats, and biceps pretty hard, so this should be a popular “go to” exercise for all the meat heads out there reading – especially for those who train in a gym who’s dumbbell selection is limited.

You could foreseeably load this sucker up pretty heavy.

A little less known is that this exercise is an absolute beast when it comes to anti-rotation (or, rotary) training.  Because it’s done in a two-point stance – only two points of contact – there’s a strong demand on the torso to resist rotation, which I feel makes this exercise pretty key.

Key Coaching Cues:  Maintaining a “neutral” spinal position throughout is paramount.  If we’re going to keep ourselves honest, if one were to place a long PVC stick down the backside, there should be three points of contact – back of the head, between the shoulder blades, as well as the sacrum.

This is just a point of reference, of course, I don’t expect you to really place a PVC pipe on your back while performing this exercise. But it might not be a bad idea for those struggling with proper positioning.

Moreover, it’s important to refrain from using too much “body english” on these.  While it’s inevitable there’s going to be “some” movement in the torso, the key objective here is to not look as if you’re having an epileptic seizure and stay as still as possible while performing the movement.

To that end:  you’ll want to push your hips back, keep your knees “soft” (don’t lock them), brace your abs, and focus on pulling “through the elbow.”  Ideally, I like to tell trainees to pull their elbow towards their hip……..and to NOT go past that point.

Another thing to consider is the size of the plates used.  It’s actually less cumbersome to use the smaller 10 lb plates and just load the bar up with as many of those as you need.

Using the larger plates – while they look waaaaaaaay cooler – will just get in the way of everything.

I like to perform these for sets of 6-10/side.  Try them out today and let me know what you think.

NOTE:  For those who don’t have access to a landmine apparatus (the thingamajig on the floor that the bar goes into), you can just as easily place barbell in the corner between two walls and do the exact same thing.  You might have to place a towel around the bar so that it doesn’t mark up the wall, but that shouldn’t be too much of a hassel.