Landmine exercises combine the traditional barbell's strength-building benefits with enhanced joint safety and accessibility. Here are the essential moves to master:

Safety Guidelines:

• Start light to learn proper form
• Keep the bar close during pressing movements
• Follow the natural arc of the bar
• Pivot feet during rotational exercises
• Progress weight gradually using plates

1. Landmine Squats

Technique:

• Hold bar against chest
• Squat until thighs are parallel
• Keep torso upright
• Use elbows touching thighs as depth gauge
• Drive through heels to stand

2. Landmine Thruster

Technique:

• Start in squat position with bar at chest
• Drive upward explosively
• Press bar forward while standing
• Return to starting position controlled

3. Rotational Single-Arm Press

Technique:

• Stand 45 degrees toward landmine
• Hold bar at shoulder height
• Quarter-squat while loading rear leg
• Drive through hip while rotating
• Press arm fully extended

4. Landmine Antirotation

Technique:

• Hold bar with both hands at chest
• Move bar in arc using arms only
• Keep core and hips stable
• Resist rotational forces

5. Split Squat/Row Combo

Technique:

• Face away from landmine in split stance
• Grip bar below collar
• Lower into split squat
• Rise while rowing simultaneously
• Maintain tension throughout movement

Each exercise can be integrated into existing routines or combined for a complete full-body workout. Focus on mastering form before increasing weight for optimal results and safety.

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