By Coach Chris Collins, CPT
All right, listen up. We all know LiveWELL is not for the faint of heart. Just navigating the gym can be a daunting experience. For every member who has grown accustomed to the danger behind every plyo box, there are ten who’ve fallen victim to any number of potential threats found in the Club.
You have to be prepared at all times. At a moment’s notice, we might ask you to bearcrawl through one part of the gym, skate at another, and jump over fences just in order to make it through that day’s challenge.
We use ropes to do battle, throw fellow member balls of medicine to aid in their survival, and race each other using Airdynes to get out of enemy territory.
There are a lot of pieces of equipment we use to keep us fit and ready for life’s challenges. Perhaps the one easiest overlooked is the landmine.
Above all, this piece of equipment is dynamic. Easy to look past due to its humble nature, the landmine can be employed in a ton of exercises to enhance form and strength. Its self-correcting nature can be abrasive. You might not like its tutelage at first, but because it will make you stronger, over time, you will respect it.
The landmine’s base is a flat piece of metal shaped in the form of a pentagon with a hollow cylinder attached to the top. Inserting one end of a barbell into the cylinder allows the exerciser to do any number of exercises, only now with a fixed trajectory, allowing optimal movement patterns to be ingrained.
Need help sitting back and keeping your chest up during a squat? Pick up the free end of the barbell to shoulder height, step slightly away from the landmine base, and squat down, allowing the barbell to guide you into a better deep squat position.
Want to build a quality single leg hip hinge pattern? Face the landmine, pick up the free end of the barbell with one hand, and hold it down to that side. Now, perform your single leg deadlift, using the barbell as both resistance and a fixed range of motion for where your hand should be at the bottom of each rep. You will find the hand holding the barbell forced down and back toward the ankle of your standing leg, stretching the hamstring if you keep your chest up.
These are just a couple of exercises you can use the landmine on. The possibilities are limitless when it comes to this handy tool. Use the landmine to detonate your workouts into the stratosphere!