Settling on the right workout for your goals, can sometimes feel like a task within itself before you've even touched a dumbbell. But, as ever, we're doing the heavy lifting for you, with a four-move landmine workout that'll add some flare to your lacklustre lifting sessions.
With a focus on hypertrophy as well as explosive power and skill, the workout – programmed by MH Elite coach John Chapman – hits your quads, hamstrings, shoulders and core for good measure. Should you also need to concentrate on your co-ordination, the landmine will help improve your balance to ensure you stay agile and swerve injuries.
If you don't have a landmine attachment available, don't panic, you can place one end of the barbell in the corner of your gym or next to a squat rack to prevent you missing out on the landmine muscle pump.
The Workout
Landmine Hack Squat x 20 reps and 3-4 sets
Lift the loaded end of your bar onto your shoulder, then turn around, ‘resting’ your back against the weight plate, while holding the bar securely on your shoulder. Step your feet forward until your body is at an angle almost symmetrical to the barbell behind you. Bend your knees and push your hips back, dropping into a deep squat. Press your back into the plate as you stand back up explosively. Pause and repeat. Switch shoulders each set.
Chapman recommends: 'With the hack squat you have to be able to clean the weight to the shoulder, so best to go lighter and increase the reps for a big leg pump.'
Single-leg Landmine RDLs x 12 reps each side and 3 sets
Begin facing the barbell with your feet under your hips, while gripping the barbell with one hand. Lock your core and send your shoulders down your back. Send the opposite leg to the hand gripping the barbell behind you, as you simultaneously lean the torso forward. The supporting leg should have a slight bend in the knee and the hips should travel behind the heel. Engage your glutes and reverse the movement back to standing, ready to repeat.
Half-kneeling Press x 8 reps each side and 3 sets
Begin in a kneeling position, brace your core and create tension through your entire body. Push the barbell away from your shoulder explosively, following the natural arc that the barbell will create. Slowly lower the weight back down to the shoulder and repeat.
Rotational Punch x 6 reps and 3 sets
Begin by standing side on to the barbell, gripping to the end of it with the hand that's closest. Send the hips behind the heels with a flat back into a Romanian deadlift. Explosively snap the hips forward and turn to face the barbell, while simultaneously swapping hands to the alternate side, continuing to press overhead in one swift motion. Reverse the movement under control back to your starting position, ready to repeat.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
