The single-arm dumbbell Z press is the dumbbell version of an overhead exercise called a Z press. It also builds power for sports with a rotational element (various combat sports, shot put, hammer throw, etc.). Dumbbell Overhead Seesaw Press. If you have trouble with rotation at the pelvis or lumbar spine than consider widening the feet and slowly progressing to shorten your stance over time as you gain the requisite motor control. Here are11 of the best landmine exercises. A common mistake people make is that in gunning for too much range of motion, which actually creates a torso rotation that isn't recommended. Get used to it. Get in touch: The trick is to keep your scapula your set. For this reason, it's harder to do a movement while kneeling than while standing. Over the age of 50? 1180 First Street South Ext, It wasnt until the 1980s, when bodybuilding experienced a boom, that barbells became much more popular for the everyday aspiring athlete. Bottoms Up Z Press. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Its shown to significantly reduce stress on the abdominals and lower back while training the quadriceps and hamstrings as effectively as back squats. A Landmine Rotation is an exercise that involves the use of a barbell and a Landmine attachment. Hi, Im Dane Findley. 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. Rotational Landmine (3 sets, 1 min) Stand with your feet shoulder-width apart, hips back, and knees slightly bent, holding a dumbbell in both hands beside your right hip. Phone: 1-800-537-9910, Terms of Use - There used to be a code among old-school bodybuilders to share equipment, but since the general population has entered the gym environment, Ive seen an increase in poor manners over the last decade. Due to the way that you hold onto the kettlebell in this variation, it can target the internal rotators more, which are a group of rotator cuff muscles. The single-arm cable press in split stance is an advanced alternative to the landmine press and due to the involvement of the lower body, it makes it a more compound variation. Email us: info[at]barbend.com, Upper Body Landmine Exercises for the Shoulders, Upper Body landmine Exercises for the Upper Back and Lats, Upper Body Landmine Exercises for the Chest, Landmine Lateral Raises (https://youtu.be/xurgwTciw4A), 5 Barbell Back Exercises That Are NOT the Deadlift (https://youtu.be/kdi20fXYbD8?t=170), Full Body Landmine Workout (Best Landmine Exercises) (https://youtu.be/oTUQ4ZiBsLs?t=315), 2023 Arnold Strongman Classic Day One Recap, 2023 Arnold Strongman Classic Results and Live Update, Phil Heath, Frank Sepe, and Mike OHearn on the Value of Asking About Details, 2023 Arnold Strongwoman Classic Day One Recap, JayCee Cooper Wins Discrimination Lawsuit Against USA Powerlifting, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. The landmine supported row is a great version for loading up the weight. The fact that you are standing and the kettlebell is upside down means that there is a large demand for stability and balance. You cant just pick any shoulder or tricep exercise, and just because you use a single arm exercise, doesnt mean it will be similar to the landmine press. Lean forward slightly. A standard barbell weighs 45 pounds (20.4 kilos). Due to the unique arc-shaped bar path, the lower the weighted end of the landmine is to the floor, the greater the resistance. Columbia, 6/24/08 2:55 PM. This means you can use slightly heavier dumbbells. if one shoulder is higher than the other, It can help with balancing muscular strength on each side, It can help with balancing muscle mass on each side, It can help with training your core muscles harder, Kneel on one knee with one foot forward; this is the half-kneeling position, Position yourself facing away from the cable column, with the single hand cable attachment set at the lowest position of the cable column, Grab onto the cable with the arm opposite to the front leg; make sure the cable rests across the outside of the arm, Keeping the other hand firmly placed by the side of the hips, take a deep breath in and brace, Press the handle upwards with a slight forward trajectory with an exhale when you fully extend your arm, Inhale as your return the arm to the start position, then repeat, Hold onto a dumbbell with the arm opposite to the front leg and rest the dumbbells by the top of the shoulders, Take a deep breath in through the nose and brace your core hard, Press the dumbbell vertically upwards until your arm is by your ears and exhale, Return the dumbbell slowly down to your shoulders and reset your breath ready for subsequent reps, Hold onto a dumbbell with the arm opposite to the front leg, Hold the dumbbell in front of your shoulders with your palms facing backward, Press the dumbbell up and rotate the arms outwards, then back in until your arm is by your ears and exhale, Return the dumbbell slowly down to your shoulders in the same manner and reset your breath ready for subsequent reps, Using the hand opposite to the front leg, hold onto a kettlebell with the body of the kettlebell resting on the forearms, Keeping the arms by mid-chest, take a deep breath in and brace, Press the kettlebell vertically upward and backward, then exhale when you get to the top, When you are about to fully extend your arms above your head, make sure your palms finish facing forward, Slowly return the kettlebell to the starting position and inhale, Using the hand opposite to the front leg, hold onto a kettlebell with the bottom of the kettlebell facing the sky, Keeping the elbows tucked close towards your torso, take a deep breath in and brace, Press the kettlebell vertically upward and backward and exhale, Stand in a split stance while keeping the knee of the rear leg about 3 to 6 inches off the ground, Stand with your feet close together or about hip widths apart, Hold onto a dumbbell with a chosen arm, with the elbows flared out slightly, Return the dumbbell slowly down to your shoulders and finish in the start position, Stand with your feet about hip widths apart, Hold onto a dumbbell with a chosen arm and keep it by the shoulders, with the elbows flared out slightly, Take a slight dip until your knees are roughly above your toes, Explosively push your legs upwards until the dumbbell comes off your shoulders, Finish fully extending the arms until your arms finish by your ears, Set up a free weight bench to be close to vertical or at about 75 degrees, Hold onto a pair of dumbbells in front of your shoulders with your palms facing backward, Take a deep breath in and keep your back flat against the bench, As you press, rotate your elbows outwards and then upward and finish with one arm by your ears, Return that dumbbell back down to the shoulders in the same manner and inhale, Press the dumbbell on the opposite arm then bring it back down in the same manner, Hold onto a pair of dumbbells in front of your shoulders with your palms facing forward and elbows flared out, Press a dumbbell upward, finish with the arm fully extended vertically and exhale, Hold the kettlebell in front of your shoulders with your hands by your mid-chest with the body of the kettlebell by your forearms, Press the kettlebell up and rotate the arms outwards, then back in until your arm is by your ears and palms facing forward, Return the kettlebell slowly down to your shoulders in the same manner and reset your breath ready for prescribed reps, Press the kettlebell vertically upward and backward, then exhale at the top, Sit on the ground with your legs straight out; the legs can be kept close together or slightly angled outward, With your palms facing backward, hold the dumbbell in front of your shoulder. Tighten your glutes and abs, and pull your shoulders down and back. Fully extend your right arm at the top of the movement as you shift your weight to your front leg, keeping the bar in line with your shoulder. A1) Lateral Oblique Hold 3 x 20 sec. B1) Rotational Medicine Ball Throw 3 x 5/side. Part of the rotational clean . Standing in front of the landmine, lift up the barbell so it is overhead with your arms straight. Rubber headed dumbbells are fantastic for creating a makeshift corner for landmine exercises. Go slowly, and stop if you feel any pain in the joint. 7. C1) Back Raise w/ Twist 3 x 20. Hold the end of the bar at chest level, and simply squat down and stand up. Learn how to exercise by doing the cable trunk rotation side to side. Execution The anti-rotation landmine uses a barbell landmine setupif you don't have one, you can stuff a towel on the floor in a Benefits Romanian deadlifts/single-leg Romanian deadlifts. DUMBBELL BENCH INCLINE CHEST PRESS NEUTRAL GRIP YBELL LANDMINE ROTATION DUMBBELL SOFT BOX STEP OVER Wednesday 22.02.23: Varsity. It may also help the balance of the movement if you perform an opposite action with your empty arm i.e. 1. 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. This is typically done by mimicking a similar movement pattern, i.e. Due to the unstable nature of holding the kettlebell upside down, there is a huge demand for balance and stability. 2. Landmine reverse lunges allow for single-leg training without a significant balance component. Equipment: cable, rope. Muscles Worked During the One-Hand Landmine Press. Once in position, bring the elbow backwards and think about bringing it down, then elbowing someone behind you. Lie parallel with the barbell and extend the arm out to the side with a slight bend in the elbow similar to what your position would be with a traditional dumbbell fly. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. It has a smaller range of motion than compared to the alternating seated Arnold press, so that makes the exercise easier. It targets the quadriceps, glutes, and hamstrings muscles with reduced stress on the lower back. Landmine floor presses can be a useful alternative to more traditional floor presses using a bar or dumbbells. The landmine twist is a rotational abdominal movement performed using an angled barbell anchored at floor level in a landmine device. Bend your knees, lean over, and do a reverse fly with soft elbows to engage your posterior deltoids. TIP: resist the temptation to roll your feet onto one side instead, really press through into the center of the balls of the feet. The arm should be tight with a soft bend in the elbow. Hate that moment in a barbell thruster where you have to make the awkward transition between a front squat rack and a press? How Do Powerlifters Train Shoulders? If you want to emphasize the deltoid muscles more, flare the elbows out more. What makes the landmine so special? 6. This variation of the Landmine Rotation helps the user to focus on stopping the barbell at the top of the movement and driving the barbell up to complete each repetition. As you are using your legs to assist, it means you are generally dealing with higher loads. The other alternative is what we would call the single arm landmine press. Builds strength, muscle, and explosiveness in the legs, Helps beginners learn the proper squat pattern, since the arc of the bar naturally travels back, making it easier to sit back and stay upright at the bottom of the squat, Great alternative for those who can't perform regular squats because of injury or mobility issues, Works the legs, butt, shoulders, back, corepretty much everything, Easier to perform and more shoulder-friendly than barbell thrusters, Great for learning to generate power from the glutes, Strong training carryover, particularly for rotational sports (e.g., baseball, tennis, golf, and boxing/MMA), Builds full-body strength and coordination, Helps tie together upper- and lower-body musculature, as well as posterior chain. End your WOD with these, and you won't regret it. The landmine movements are based on fundamental patterns (squat, hinge, lunge, push, pull, and rotation), so you can target your shoulders, chest, back, legs, and core. You can even create your corner by placing two dumbbells (or two other heavy objects) on the floor and then sliding the end of a barbell into the center of that corner you created. 1. ALL RIGHTS RESERVED. This alternative to the landmine press is a good variation to help lock the core so you cannot overextend your back when you perform a shoulder press variation. The best part about this exercise is that you are able to add a load as a progression. Free shipping for many products! 3 sets of 8 repetitions, with only a 1-minute rest in between. At lockout, slowly bring the barbell back down and maintain the squeeze on the collars to keep the pecs engaged. The split feet stance and holding onto a support gives you a lot stability. Special thanks to my colleague and Landmine Row model Brittany Kohnke. This humble-looking apparatus, which is basically a short tube mounted to a swivel joint, usually stuck off in some corner of the gym, is one of the most versatile, effective fitness tools for increasing functional strength and enhancing athletic performance. The half-kneeling dumbbell press is a good alternative to the landmine press that uses a dumbbell as opposed to a barbell. Hit these for reps, and you'll give your legs all the work they want, without your back paying the price. if you press the active arm up, you keep the elbow of the other arm bent and down, and when you bring the active arm down, you press the empty arm up. As long as your lower back feels protected and proper form isnt sacrificed, its fine to use some speed on this one. For us, the landmine press is a chest dominant exercise that uses both hands to press an angled barbell. The Landmine Rotation is a great movement to strengthen the core and the shoulders. Bring the dumbbell up to the left side of the head. The landmine allows you to work the core's antirotator function by using a standing posture with movement, almost like a standing, dynamic plank. The landmine pinch press is a great exercise for mimicking plate pinch presses. With feet firmly planted and knees slightly soft, hold the end of the bar with both hands and press overhead. B1) Heavy Landmine Rotation 3 x 5/side. (2021). Once you have rotated towards one side of the body, rapidly return to the starting position and repeat the movement on the remaining side of the body. 4. You can stand at a slight angle from the barbell or side-by-side with it. Please refer to the video lower within this article to see how the exercises appear in action. Take a deep breath in through the nose and brace your core hard. The thruster version is just as brutal from a workload perspective, but far more forgiving in terms of wrist, shoulder, and T-spine mobility. The position is the same as for the outward (external) shoulder rotation, but in this case you hold the dumbbell in the lower hand. Related Article: How Do Powerlifters Train Shoulders? 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. Target muscles: Anterior deltoid, medial deltoid, posterior deltoid, rotator cuff, triceps. Grab the ends of the barbell as you face away from them. Neto WK, Vieira TL, Gama EF. The landmine rotation is an effective exercise which can develop core strength and the way the core utilises the stretch shortening cycle. This site is owned and operated by PowerliftingTechnique.com. 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. Chest Supported Pronated Single Arm Landmine Row, Special thanks to my colleague and Landmine Row model. 1. 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. He has been coaching powerlifting since 2012 and has been an IPF Team GB coach since 2016. Emphasize full range of motion and a deep contraction. . Listen to the needs of your shoulder on this one. Bromley, London. EXERCISE DETAILS: Primary Muscle Group: abs and obliques. Technically, landmine exercises are just movements done with a leaning barbell, so you dont even need the plate and pivoting tube to do landmine exercises you can just place the end of a barbell into the corner of a room so that it doesnt slide around too much. Landmine rotations are a dynamic movement much like the golf swing. Pallars, J. G., Hernndez-Belmonte, A., Martnez-Cava, A., Vetrovsky, T., Steffl, M., & Courel-Ibez, J. This is a fantastic and secure option, but its worth mentioning that putting a towel in-between the barbell the wall/rack is a good idea to prevent chipping the barbell or the wall. 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. Once you're accustomed to the movements, add weight! Chest Supported Single Arm Landmine Row, 2. The landmine single-leg hip thrust trains the glutes, hamstrings, quads, and lower back very effectively using relatively light weight. This is more useful for sports that require maximum strength and explosive strength qualities. Press up and through the barbell maintaining your starting position and think about bringing the bicep to the ear at lockout. [/et_pb_text][et_pb_text _builder_version="4.0.6] Difficulty Level: Low; Equipment Requirements: Barbell and weights; As this is more of a strength exercise, you want to make sure you choose a higher weight, but make sure that it is light enough that both arms can perform the same number of reps for the same weight. The landmine overhead press significantly reduces shoulder joint strain due to the altered pressing angle. In performing the landmine press, your grip muscles work harder to hold the barbell. Next, slowly return to the starting position. 2. The seated dumbbell clean and press is a straightforward but demanding shoulder exercise that will push your deltoids to their limit. The total-body exercise improves conditioning, especially if performed for moderate to higher reps (eight reps or more). #5 Landmine Rotations (anti-rotation) The landmine rotation is a hidden gem and is a great way to build the strength of that trouble spot -- your obliques (lateral abs). The more upright you are pressing the cable, the more it focuses on the deltoids. 1. Usually, wall balls are used with high reps as a metabolic conditioning exercise. While the Landmine Rotation is a simple exercise to both learn and perform, there are many important things to remember when it comes to exhibiting the proper form when performing this movement. THOUSANDS OF ITEMS IN STOCK AND READY TO SHIP. Holding a light dumbbell with both hands, stand with your feet hip-width apart. 1. PMID: 31191088; PMCID: PMC6544005. Grasp the end of the barbell by your side with both hands overlapping. Needless to say, this can significantly reduce the amount of weight you can use during this exercise, but it doesn't make it any less effective. Reach one leg back into a deep lunge, then return that back foot to the starting position as you exhale. Joseph L, Reilly J, Sweezey K, Waugh R, Carlson LA, Lawrence MA. Strength, stability and speed in these movements are crucial in punching hard. In my list, I have included landmine press alternatives that involve: cable machines, dumbbells, and kettlebells. Refer to the videos to see how the exercises appear in action. Landmine Rollouts. Benefits: Good option for targeting the triceps, chest, and anterior deltoid and improving lockout strength. August 21, 2022 by Sandra Hearth. In other words it promotes optimal range of motion and a stable shoulder joint. Begin by holding the bar against your chest, and squat down until your thighs are parallel to the floor. You will feel these the next . Additionally, Landmine Rotations are also beneficial for those who play sports such as Rugby, Golf, Tennis, Field Sports, and Rowing. As you bring your hands together over your chest, imagine your elbows rotating in a bit and coming closer to one another. 8. It can be helpful to perform this variation on the knees to reduce stress on the lumbar spine. Have a question or comment? Control the eccentric and let the hand come back to its starting position allowing the lat to stretch. Stand with the collar of the barbell in one hand, then hinge forward creating a relatively upright position with the torso. In addition, she accomplished a Master of Professional Kinesiology, (MPK) from the University of Toronto. It also has more range of motion through the deltoids than compared to the half-kneeling dumbbell press. By forcing the hands to squeeze the sides of the barbell collar, the pecs are targeted and they can be isolated really well with this chest variation. The full contact twist trains the abs and core, specifically the obliques. 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. The Landmine Rotation will increase strength in the core muscles. The offset aspect of the lift forces you to stabilize to great degree with your whole body. Drive the barbell up until your . Takeaway: A good landmine press alternative needs to use similar muscle groups. The plyometric nature of the exercise builds explosive and reactive power. By inserting one end of an Olympic bar into the landmine, you can load the other end of the bar to perform a variety of angular and rotational strength exercises. Barbells are a relatively recent invention: Even as late as the 1960s, women were often relegated to figure salons.. The element of alternating between each arm means that you are unlikely to fatigue from pressing with one arm only first. . By rotating the bar to the right and left side of your body, your lateral abs are forced to work extremely hard to keep your spine and body stable. You do not want to be too explosive when you press, so you can balance as best as you can. 1. Return to an upright position by extending your front leg while simultaneously rowing the bar. One of my pet peeves is watching people do rows and using a shortened range of motion, never completing the full scapular retraction. As you rise from the split squat into the row, you simultaneously fire your opposite side glute and lat, strengthening both and tying them together in the cross-body athletic-gait pattern that is essential for athletes. Think of it this way: Your training regimen should always include the foundational athletic movements of pressing, pulling, squatting, lunging, and rotation. The movement allows a longer range of motion than many other. Exhale as you press. This exercise aims to initiate the movement from your core muscles (not your arms). We send you the latest workouts, videos, expert guides and deals. Lightly brace and bring the barbell upwards so it finishes perpendicular with the ground. Landmine Lunge + Optional Press. Begin by rotating your torso and lowering the barbell to the sides. You have now learned how to do a Landmine Rotation! The benefit of kneeling is that it forces you to keep your hips facing forward, causing the obliques . Using a landmine instead of a barbell, dumbbell, or other weight reduces the balance component which can otherwise be a limiting factor since the non-working leg is raised into the air completely. Hand an internally rotated client a light dumbbell to press over his head, and it looks excruciatingly painful, but set him up with a landmine, and he's an instant success. To protect your lower back, keep your navel pulled in tightly. To learn how to do a Landmine Rotation, follow these easy steps below. Landmine Rotations 3(10/) Day 2. Initiate the movement from the rotation of your spine and the contraction of your oblique muscles its mostly your core that should inspire the bar to move, not just your arm and shoulder muscles. Shoulder blades down and back, with a tall spine. The Landmine Rotation builds great core strength, primarily in the obliques, while strengthening the shoulder muscles, making it an ideal exercise for athletes in sports . Breakdowns in form during any exercise can result in injury, not targeting the desired muscles, and training a poor movement pattern. The obliques, abdominals, and back extensors assist by stabilizing your ribcage and your spine during the single-arm pressing during the landmine press. If you don't have a landmine, you can use a weighted plate or dumbbell instead. TikTok video from YukiFeag (@yukifeag): "Second set of 20 Minutes Superset Back Workout with Dumbbells by Caroline Girvan #superset #back #backworkout #homegym #homeworkout #fit". 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. Grasp the opposite end of the bar with . Landmine Rotation Barbell Front Squat Deadlift 3 Way Plank Barbell Shrug Ammo Can Lunge Med Ball Arch Chops Barbell Upright Row Barbell Forward Lunge . Search Login / Register Performing the Landmine Rotation on the knees can help to reduce stress on the lower back and further target the muscles of the core. 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. Workout with Caroline Girvan pt2 Repeat 2 times | Second set Up 1st: Rotating Renegade Row W/ 20 lbs x 2 dumbbells | Second set Up 2nd: Landmine Row Drop to 1 x 20 lbs dumbbell Work Out (Talkbox) - Adam Tahere. Base Movement: trunk rotation. This bent over landmine row is a modification from what is commonly called the "Meadows Row" in some circles as developed by John Meadows. Repeat in the opposite direction for the desired number of repetitions. Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes An Empirical Analysis. The exercise is highly adaptable with numerous variations for increased, or decreased, challenges. How To Perform the Landmine Oblique Twist. 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. The half-kneeling dumbbell press is a good alternative to the landmine press that uses a dumbbell as opposed to a barbell. As you catch the ball, slightly squat down and guide the ball back to the starting position. Stand about 2-3 steps away from the wall. The alternating seated Arnold press is a more time-efficient landmine press substitute. The Landmine Anti-rotation is the variation of the Landmine Rotation where the hips, knees, and feet are in a fixed position. 4. The landmine is a seriously underutilized tool when it comes to building strength, size, and power. A lot of the accessories and machines can be used for core work, and Rose told INSIDER a landmine rotation for barbells is a great example . Slowly lower back down and repeat. 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.