地雷訓練入門

著者：Remy Mock 2024年2月7日

The landmine exercise setup is a simple and minimalist yet innovative addition to strength and conditioning programs.

Offering a unique way to perform multi-directional movements, the landmine apparatus is pivotal for developing power, strength, and stability. Here's everything you need to know to get started with landmine training.

What is a Landmine?

A landmine consists of a ground or base unit where one end of a barbell is securely lodged, allowing the other end to move freely in all directions.

This setup can be used for a variety of exercises targeting different muscle groups, from legs and glutes to shoulders and arms.

Benefits of Landmine Training

Minimal Equipment: Landmine training doesnt require a power rack, which can be costly and take up a lot of space.

Versatility: Suitable for all fitness levels, offering a wide range of exercises.

Safety: The fixed point of rotation reduces the risk of injury, making it ideal for beginners and those with limited mobility.

Functional Movement: Encourages natural, compound movements that are applicable to everyday activities.

Core Engagement: Almost every landmine exercise requires core activation, enhancing overall stability and strength.

Popular Landmine Exercises

A landmine consists of a ground or base unit where one end of a barbell is securely lodged, allowing the other end to move freely in all directions. This setup can be used for a variety of exercises targeting different muscle groups, from legs and glutes to shoulders and arms.

1. Landmine Thruster

Target Muscles: Legs, shoulders, core
Execution: Hold the barbell's free end with both hands at chest level, squat down, then stand and press the bar overhead.

2. Kneeling One Arm Landmine Press

Target Muscles: shoulders, core
Execution: Get on one knee, hold the barbell's free end with one hands at chest level and press the bar overhead.

3. Kneeling Landmine Press

Target Muscles: shoulders
Execution: Get on one knee, hold the barbell's free end with two hands at chest level and press the bar overhead.

4. One Arm Landmine Rows

Target Muscles: Back, biceps
Execution: Stand over the bar, bend at the hips, grab the bar with one hand, and row it towards your side.

5. Two Arm Landmine Rows

Target Muscles: Back, biceps
Execution: Stand over the bar, bend at the hips, grab the bar with two hands, and row it towards your side.

6. Landmine Romanian Deadlifts (RDL)

Target Muscles: Hamstrings, lower back
Execution: Hold the bar with both hands, keep your legs slightly bent, hinge at the hips to lower the bar, and then stand back up.

7. Landmine Squat

Target Muscles: Legs
Execution: Hold the bar with both hands, squat down to lower the bar, and then stand back up.

8. Landmine Twisters

Target: Core, particularly obliques
Execution: Stand perpendicular to the bar, hold it with both hands at chest level, and press it straight out, resisting the twist.

著者について

Remyは2014年にカリステニクスを始め、片腕懸垂、フロントレバー、片腕マッスルアップなどの高度な動作を習得しています。

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