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Landmine Exercises may just be the best exercise you’ve never heard of. Even if you have, we have plenty of tips to get the most from this killer exercise.
Firstly, it’s about having the equipment, not all gyms have what you need but you’re effectively looking for a short tube mounted to a swivel joint. Take a look in the corner of the gym, it’s usually there!
Once you’ve inserted an Olympic bar into the landmine you can add weight to the other end and perform a variety of rotational strength exercises with one of the most effective fitness tools you can find for increasing your functional strength and improving athletic performance.
When training you should always look to include the key athletic movements such as pressing, pulling, squatting, lunging and rotation. Usually we all do this using a barbell but for a lot of these exercises it can be difficult to manage with good form.
The landmine makes each of these movements more accessible, so lifters with mobility restrictions, injuries, or poor movement patterns can lift with minimal risk of injury.
These are the key movements to start with and we’ll outline the details on how to get started.
Squats were always going to make the list so let's start there...
Get these exercises in you and you’ll be hitting your legs hard without hurting your back!
I’m including this one because I just love to row! It’s not far from a dumbbell row at all but this is designed to really put your back muscles to work, You
So, if you’re already performing a barbell press in your routine you’re no doubt aware of the moment where you have to make the awkward transition between a front squat rack and a press? You can avoid all of that with the landmine thruster, don’t get me wrong, it's just as brutal from a workload perspective, but far more forgiving in terms of wrist, shoulder, and T-spine mobility.
It's pretty much the same set up as the landmine squat.
This is a popular one with strength coaches because the path of the bar makes it more shoulder friendly than a vertical press. The rotational variation offers other benefits, bringing in the core and glutes to encourage proper pressing form, full-body muscle integration, and keeping the shoulder in a strong position.
Usually called something like a landmine twist, or sometimes anti-rotation the idea here is to resist the weights trajectory.
For this exercise it's all about that core. You want a core to be strong, not just look strong and this exercise allows you to work the cores ‘anti-rotator’ function by using a standing posture with movement. A bit like a standing, dynamic plank.
Landmine exercises are the latest in a new wave of dynamic muscle building exercises that help build muscle, improve core stability and can be performed more safely than traditional exercises. Give the above exercises a try and let us know how you get on!
The Supreme Nutrition Team
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