Landmine

Landmine Drills are a series of exercises using a free-weight training device called a landmine. This equipment builds your strength in multiple areas of the body and in multiple planes of motion. Landmine exercises, when conducted with the correct intensity and frequency, provide a moderate muscular strength challenge to supplement other physical training free weight exercises. Landmine Drills prepare the body for more vigorous physical training and test events. The alternating, underhand, and overhand grips are used for landmine exercises. All of these grips are closed grips. In some instances, the grip has to be adjusted during the movement and more than one grip may be required.

1. Straight-Leg Deadlift

   The Straight-Leg Deadlift is the first exercise in Landmine Drill 1 (known as LM1). It strengthens the back of the body—the muscles that form the so-called “posterior chain.” Perform the exercise using a 4-count movement:

   • The starting position for the Straight-Leg Deadlift is the Straddle Stance position with the landmine resting on the ground in front of your feet.
   • On count 1, squat down to grasp the landmine in both hands.
   • From the squat position, while keeping the arms straight and extending the knees, hips, and back, lift the landmine from the ground.
   • On count 2, while keeping the knees straight, but not locked, bend at the waist to lower the landmine toward the ground. Your back and arms will remain straight.
   • Pause before the landmine reaches the ground. This will be at the point when tension is felt in the back of the thighs.
   • To modify the movement and make it easier, place the landmine on the ground to end count 2.
   • On count 3, return to the same “up” position performed at the end of count 1.
   • On count 4, repeat count 2.
   • Complete this exercise 5 times from each side of the bar.

2. Diagonal Press

   The Diagonal Press is the second exercise in Landmine Drill 1. The movement challenges upper and lower body pull and push strength and coordination. It supports more vigorous testing and combat tasks. Perform the exercise using a 2-count movement:

   • The starting position for the Diagonal Press is the Squat position with the landmine resting on the ground. The left side of the body faces the anchor point for the landmine.
   • The left hand grips the bar using a closed overhand grip. The right hand grips the bar using a closed underhand grip.
   • On count 1, lift the landmine from the ground while simultaneously moving to a Straddle Stance position.
   • Move the bar up and out above the left shoulder, pivoting on the left foot to allow the trunk, hips, and right foot to rotate to the left, following the arm and shoulder movement.
   • On count 2, return to the starting position, replacing the landmine on the ground to complete one repetition.
   • Complete this exercise 5 times on the left side before switching to the right to complete 5 more repetitions.

3. Rear Lunge

   The Rear Lunge is the third exercise in Landmine Drill 1. It challenges the hip stability and balance as well as prepares you to move under load from standing to kneeling firing positions. Perform the exercise using a 4-count movement:

   • The starting position for the Rear Lunge is the Straddle Stance position with the landmine held at chest height.
   • On count 1, take an exaggerated step back with the left leg. The foot will be far enough back to prevent the heel from being on the ground.
   • The landmine will continue to be held in front of the chest.
   • On count 2, return to the starting position.
   • On count 3, repeat the lunging motion with the right leg.
   • On Count 4, return to the starting position. This completes one repetition of the exercise.
   • Complete this exercise 5–10 times.

4. 180-Degree Landmine

   The 180-Degree Landmine is the fourth exercise in Landmine Drill 1. It challenges the arm, shoulder, and core strength and stability in the transverse (dividing top and bottom) and frontal planes. Perform the exercise using a 4-count movement:

   • The starting position for the 180-Degree Landmine is the Straddle Stance position with the landmine held in both hands in front of the right shoulder.
   • On count 1, move the bar from the right side of the body up and across to the left side.
   • The trunk may follow the shoulder and arm rotation, or remain in place depending on the goal of the physical training session.
   • The foot position adjusts as necessary to complete the exercise.
   • On count 2, move the landmine from the left back to the right.
   • On count 3, repeat count 1.
   • On count 4, repeat count 2 to return to the starting position. This completes one repetition of the exercise.
   • Repeat this exercise 5–10 times.

5. Lateral Lunge

   The Lateral Lunge is the fifth exercise in Landmine Drill 1. It challenges hip strength and mobility in the frontal plane. Perform the exercise using a 4-count movement:

   • The starting position for the Lateral Lunge is the Straddle Stance position with the landmine held at waist height.
   • On count 1, perform an exaggerated step to the left, bending the left knee while controlling the landmine between waist and chest height.
   • The trunk remains facing ahead. The right foot remains in its starting position. The right leg is abducted straight out to the side.
   • On count 2, return to the starting position.
   • On count 3, repeat the lateral lunge movement to the right.
   • On count 4, return to the starting position. This completes one repetition of the exercise.
   • Repeat this exercise 5–10 times.

Landmine Drill 2 (known as LM2) is a more advanced and therefore intense set of exercises using the landmine system. The drill develops your strength in multiple areas of the body and in multiple planes of motion to improve muscular strength. It prepares you for intense physical training and higher levels of performance on test events.

1. Diagonal Lift To Press

   The Diagonal Lift to Press is the first exercise in Landmine Drill 2. It challenges shoulder strength and coordination in both the frontal and sagittal (dividing left and right) planes. Perform the exercise using a 4-count movement:

   • The starting position for the Diagonal Lift to Press is the Straddle Stance position with the landmine held in both hands at chest height.
   • On count 1, step forward and to the left with the left foot while simultaneously lifting the landmine up and out to the left—a diagonal press.
   • The right foot remains in the starting position.
   • The trunk may follow the shoulder and arm rotation, or remain in place depending on the goal of the physical training session.
   • On count 2, return to the starting position.
   • On count 3, repeat the lift and diagonal press motion to the right.
   • On count 4, return to the starting position. This completes one repetition of the exercise.
   • Complete this exercise 5–10 times.

2. Single-Arm Chest Press

   The Single-Arm Chest Press is the second exercise in Landmine Drill 2. It challenges shoulder strength and can be used to maintain strength in the non-injured arm. Perform the exercise as follows:

   • The starting position for the Single-Arm Chest Press is the Supine position with knees bent to 90 degrees, head and feet resting on the ground.
   • Position the end of the landmine bar above your left or right upper arm.
   • Grasp the bar with the left or right hand, raising the landmine slightly off the ground if necessary.
   • From the starting position, push the landmine up and out from the body. After pausing in the up position, return the weight toward the ground until the upper arm rests on the ground.
   • Complete 5–10 repetitions on one side before switching to the other.

3. 180-Degree Landmine Kneeling

   The 180-Degree Landmine Kneeling is the third exercise in Landmine Drill 2. It strengthens the shoulder and core muscles in the transverse plane as they support movement of the landmine across the body. Perform the exercise using a 4-count movement:

   • The starting position for the 180-Degree Landmine Kneeling is the Kneeling or Half-Kneeling position with both hands holding the landmine in front of the chest.
   • On count 1, move the landmine to the left, rotating the trunk to match the movement of the weight.
   • On count 2, return to the starting position.
   • On count 3, repeat the rotational motion to the right.
   • On count 4, return to the starting position. This completes one repetition of the exercise.
   • Complete this exercise 5–10 times.

4. Bent-Over Row

   The Bent-Over Row is the fourth exercise in Landmine Drill 2. It strengthens muscles in the back of the arms, shoulders, low back, hips, and thighs. Perform the exercise using a 4-count movement:

   • The starting position for the Bent-Over Row is the Forward Leaning Stance position with the landmine held with both hands in front of the thighs.
   • On count 1, pull the landmine toward the chest with both arms and pause.
   • On count 2, return to the starting position.
   • On count 3, repeat the rowing motion.
   • On count 4, return to the starting position. This completes one repetition of the exercise.
   • Complete this exercise 5 times on the left side before switching to the right to complete five more repetitions.

5. Rear Lunge to Press

   The Rear Lunge to Press is the fifth exercise in Landmine Drill 2. It requires coordination and strength of arm, shoulder, trunk, and leg muscles as they move in the sagittal plane. Perform the exercise using a 4-count movement:

   • The starting position for the Rear Lunge to Press is the Straddle Stance position with the landmine held in both hands at chest height.
   • On count 1, take an exaggerated step back with the left leg while simultaneously raising the landmine overhead.
   • The foot will be far enough back to prevent the heel from being on the ground, and the landmine will be raised so that there is a straight line from the hands through the shoulders, hips, and knees to the rear heel.
   • On count 2, return to the starting position.
   • On count 3, repeat the lunging motion with the right leg.
   • On count 4, return to the starting position. This completes one repetition of the exercise.
   • Complete this exercise 5–10 times.