Landmine Explosive Body Complex Workout

Power up your size and strength gains with this explosive full-body routine.

Instant Muscle: Blow Up Your Shoulders
Duration 30 min
Exercises 4
Equipment Yes

The landmine is one of the most versatile exercise tools you can find in a gym. As a strength and conditioning coach with professional athletes, I’m tasked with the responsibility of trying to optimize as many athletic abilities as I can with a client during the time we work with each other. Landmine barbell exercises are excellent for achieving this task because they allow you to train all the basic movements (squats, presses, etc) in a multi-planar fashion. Training with a landmine barbell is great for anyone looking to improve their health. It’s also an extremely time efficient piece of equipment because you can crank out a total-body workout without ever needing to adjust the weight.

SEE ALSO: High Intensity Training: Dead Landmines

This complex is beneficial for anyone looking to increase strength, lose body fat, and improve overall athleticism. It incorporates various compound lifts that recruit all the major muscle groups in your body. Recruiting more muscle groups when performing these exercises will allow you to lift heavier loads, leading to increased strength. In addition, because the exercises are performed explosively and in succession, you get the additional metabolic benefit of EPOC, which incinerates body fat and also helps develop more fast twitch muscle fibers. Lastly, while these exercises are fairly simple to perform, they require a good amount of focus and kinesthetic awareness which transfers over to improved coordination.  

Perform this workout for a total of 3 sets, taking as much rest as needed in-between sets. Every rep should be performed in a controlled but explosive manner using a moderate amount of resistance. For optimal results try this workout 3 times a week. 

The Workout

Exercise 1

Landmine Deadlift Jump
exercise image placeholder
-- sets
5 reps
-- rest

Exercise 2

Landmine One-Arm Squat to Pivot Press
exercise image placeholder
-- sets
3 each arm reps
-- rest

Exercise 3

Landmine Reverse Lunge
exercise image placeholder
-- sets
6 reps
-- rest

Exercise 4

Landmine One-Arm Row
exercise image placeholder
-- sets
3 each arm reps
-- rest
Comments