A barbell is a very good fitness equipment. It doesn't take up much space, it's also not expensive, and it can target all the muscles in your body. Moreover, the movements of the barbell are the main body of any fitness plan.

For example, barbell squats, barbell deadlifts, barbell bench presses, barbell rows, and barbell overhead presses – even if you just practice these '5 major exercises', you can achieve very good fitness effects.

However, when a squat rack is occupied, how to start a deadlift from the ground? How to use a barbell to practice back exercises? Don't worry, the barbell also has a special usage, allowing you to train anytime, anywhere, without being limited by any venue.

Today, Ason will introduce you to 'Landmine' and how to use it to target all muscles.

What is a Landmine?

It is a piece of equipment that is not commonly found in fitness centers. For better fitness centers, there may be this equipment on squat racks, such as this:

If your fitness center has this equipment, then congratulations, you can directly use it. The method is very simple, just put the barbell into the hole.

But if your fitness center doesn't have it, don't worry! As you can see, it is actually a fixing device, we just need to put the barbell on the corner of the wall to stabilize it, which can achieve a similar effect.

So,as long as you have a barbell, even without a specific device, you can still complete Landmine training.

Understanding this device, let's take a look at how to use it to train the whole body, and what are the advantages compared to traditional actions.

Landmine Squats

We all know that barbell neck squats are very beneficial and can increase the weight. However, barbell squats put very high requirements on the body's back flexibility.It requires you to have enough ankle, hip, and thoracic mobility, and you also need to have good movement controlAny of these points not met will affect the efficiency of the movement.

Therefore, for beginners, it is not recommended to directly do barbell squats. Instead, I usually suggest beginners to practice high-cup squats or Landmine squats when learning squats, which can help you maintain a relatively upright torso posture during squats, and you can squat very deep.

However, the disadvantage of high-cup squats is that we can only lift weights that are limited, especially for women.In my coaching experience, I have found that many people when doing high-cup squats, their legs still have force, but they can't hold the dumbbell or kettlebell. All these shortcomings can be made up by Landmine squats. Adding a barbell plate to the end of the Landmine, a little heavier can be accepted, very suitable for beginners to learn the squat training mode.

Here are some key points:

Choose a suitable weight, the barbell is placed on the wall corner or dedicated equipment to stabilize, ensure the other end doesn't wobble left and right.

• Hold the weighted barbell on one end, step back a few steps with your hands, spread your feet shoulder-width apart, and point your toes outwards.
• Take a deep breath and squat down as far as possible, at least so that your thighs are parallel to the ground, imagine sitting down with your butt.
• Keep your back straight, don't knock your knees inward, align your feet.Exhale as you rise up with the power of your legs,
• Keep your abdomen tight, don't move your upper limbs.This movement can be a formal leg training action, choose a weight that allows you to do 10-15 repetitions, approaching failure, and do 3-4 sets.

Landmine Rear-Foot Elevated Arrow Steps

Dumbbell arrow steps and barbell arrow steps are both good choices. However, when the weight becomes larger, some people can't hold the dumbbell, and it increases the balance requirements when carrying a barbell.

Similarly, using Landmine can solve these problems. Unlike arrow steps, we can make a variation. The key points are as follows:

Set up the Landmine, stand with your feet shoulder-width apart, one hand holds the barbell at one end (suggest using a safety strap), and use the other hand to stabilize, or place it on the leg that is about to be moved.

• Bend your knees, let your torso be parallel to the ground, and activate before you should feel a stretch in your back.
• Focus on the elbow joint, don't tighten the elbow joint, let it open.
• As you rise up with the power of your legs,
• Keep your abdomen tight, don't move your upper limbs.

This action can be a formal leg training action, choose a weight that allows you to do 10-15 repetitions, approaching failure, and do 3-4 sets.

Landmine Romanian Deadlifts

Traditional barbell deadlifts require a high level of back flexibility, and it is not recommended to start directly. After learning the correct hip hinge pattern, you can start with Romanian deadlifts first.

This is an action to train the glutes and hamstrings, and it's good for women to do. Here are the key points:

• Set up the Landmine, stand with your feet shoulder-width apart, hold the barbell at one end with your hands (suggest using a safety strap).
• Bend your knees slightly, ensuring your ankles are perpendicular to the ground.Then bend your hips significantly, moving your hips back, and the torso approaches parallel to the ground.
• Throughout the movement, keep your back straight, don't bend over.
• As you rise with the power of your legs,At the top of the movement, ensure your body is a straight line, your lower legs are vertical to the ground.

You can also use the hip joint to increase the contraction of the glutes.

This action can be a formal leg training action, it stimulates the glutes very effectively, which is much greater than squats, deadlifts, and arrow steps, so it's highly recommended for women to include it in their plans.

Choose a weight that allows you to do 8-12 repetitions, approaching failure, and do 3-4 sets.

Of course, if you feel it's too easy, you can try single-leg:Single-leg Romanian deadlift requires higher balance requirements, and it can also effectively train the stability of the single leg, which is greater stimulation for the gluteus medius, so it's highly recommended for women to include it in their plans.

When doing this action, make sure your core is tight, and your body doesn't rotate.

If you are just starting to try, and you feel unstable, you can lean one hand against a support to help stabilize, and the other actions are similar.

• Also, note that since the Landmine end is relatively thick, it requires a high grip strength, so it is recommended to use a safety strap to help.
• Landmine Single-Leg Hip Thrust
• The traditional barbell hip thrust is naturally a good glute exercise. If you don't have many barbell plates around, or if you want to increase the difficulty of the action, or if you want to bring different stimulation, you can try these variations.Generally, it should be set with a V-shaped handle on the Landmine:The action is simple, similar to barbell row. I want to say here a point to note:

If your weight is relatively large, it is recommended to use a Landmine plate with a smaller diameterThis is because,

if you use a Landmine plate with a large diameter, the process of lifting with the plate will quickly touch the torso, so this will greatly reduce the movement range, and it will reduce the effectiveness of the action, and the muscle growth effect will be very good.

Therefore, I suggest using multiple small diameter Landmine plates to add weight.

SummaryThis is the Landmine equipment that I want to share with you today. It's very simple, easy to operate, has no restrictions, it's suitable for beginners to learn part of the action, and it's also suitable for advanced training to add variations to bring different stimulation.Basically, except for the chest muscles, all muscles in the body can be effectively trained. Therefore, if you are familiar with the traditional barbell actions, you can try the actions mentioned in this article to bring different stimulation.

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