If you’re looking to build functional strength at the best gyms in Palmdale, Stockton, or Salinas, landmine workouts can be a powerful way to target everything from your core and legs to your chest, back, and shoulders. You can load a landmine heavily to focus on strength or keep it light and focus on speed, which makes it a staple exercise style in any functional fitness routine. Here are four landmine exercises you can use to build power and strength.
Landmine Squat to Press
The landmine squat is a squat variation that targets your quads and glutes while being easier on your back and joints than the typical barbell back squat. Because your center of gravity is front-loaded, this movement is especially advantageous for taller lifters. At the top of the movement, you’ll push the landmine into an overhead press for a combination exercise that works on lower-body and upper-body strength.
Landmine Curtsy Squat
Adding some rotational training to your workouts is a great way to build resilience and longevity in your joints. The landmine curtsy squat provides unilateral, rotational, and angled loading on the front leg while the back leg is behind in a curtsy position.
This exercise also serves as an excellent assessment to see if you have any imbalances between your left and right legs. Because this exercise is more about the quality of the motion than the weight, focus on clean reps with a lower weight.
Landmine Single-Leg Deadlift
The single-leg deadlift is an excellent way to build strength, stability, and balance in your glutes, hamstrings, core, and back muscles. This exercise makes your hips, ankles, and core muscles work together to keep your center of gravity over the weight.
Just like the curtsy squat, this unilateral movement can help you overcome any muscle imbalances and fully target each leg equally. In addition, single-leg landmine deadlifts require more muscular control through the hamstrings and glutes, making it an excellent option for a quick leg day when you’re training at the best gyms in Salinas CA or anywhere.
Landmine Lateral Raise
While lifters commonly incorporate dumbbell front raises, lateral raises, and delt flies into their routines, the landmine lateral raise works out your entire deltoid. This makes it the perfect choice for building strength and stability when you’re short on time.
The lower half of this exercise will feel like a front and lateral raise, while the upper half will feel like a rear delt fly. With any of these exercises, it’s best to start with an empty 45-pound bar and gradually increase your weight. Focus on the full range of motion, and don’t add any weight until you can confidently do eight to 12 reps.
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Try any of these functional landmine exercises at https://www.inshape.com/
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