Day: May 25, 2012

Why am I doing this exercise? The Landmine

Landmine training is a ground based rotational training device that works the entire body. An Olympic bar is stuck into a hinge that is mounted to the floor, so that ideally you are using the bar as a big lever. Grab hold of the end of the bar, start moving, bending, rotating, pushing and pulling and you will have found one of the best training tools in the world for developing whole body explosive power.

Landmine training is an incredible way of developing your fitness and performance. It’s super fun and can be done with light or heavier loads. If you use light weights you can improve your endurance, speed, tone and burn loads of fat. If you use heavy weights you can increase your maximum strength, power and muscle mass.

The other reason landmine training is so effective is the fact your core has to work so hard to keep the bar traveling through the range of motion. A lot of the exercises challenge you to move quickly through different planes and make it feel like the bar wants to fall away from you. Take the single arm fly. You would normally associate this exercise with a chest isolation exercise used with dumbbells by body builders, although do it on the landmine and you will feel your abdominals working like never before, as well as your chest and shoulder complex!

The best point of landmine training is that every exercise is whole body, so you develop power through your legs, transfer it through your core and in to your arms…toe to finger power! This is why you will see such insane increases in your strength. If you’re throwing, lifting, running, jumping, etc. you will be able to produce a lot more force if you use your body as a unit, rather than isolating specific muscles.

This sounds obvious but if we know that we need to create force using our whole body then why do some athletes still train in isolation or with really stable, simple movements? Bicep curls, Bench pressing and sit ups will all have minimal impact on your performance because they are movements we NEVER re-create in any other sport for that matter. The closer you get to real movements that you use in your sport the better the transfer you will see from the results you get in the gym to your performance on the court, the field, the course, etc.

If you’re looking to improve your athletic performance or searching for new ways to amp up your fitness by including the landmine and many other modes of exercise, contact Christine Moore and try the new Ligot Training System.