The Landmine is a great tool to use for total body strength and rotational movements. While there are a number of ways to use the Landmine, one way to engage the upper body more is to perform a swing from your knees. Performing the swing from your knees forces your upper body to do the swing without the aid of the lower body. Due to the fact that the lower body is disengaged a much lighter weight should be used. In order to perform the drill in a safe, effective manner, progress through the following progressive steps.
• Step 1: Position your body parallel to the bar. Kneel down so that the base of the bar is on your left side and grab the bar with both hands using an underhand grip with the top hand and overhand grip with the bottom hand.
• Step 2: Lift the bar up to thigh level. This is the “ready” position.
• Step 3: Move the bar upwards by swinging it away from your body. During the swing, rotate your upper body towards the bar without turning your hips. This will allow for greater core activation and increased range of motion.
• Step 4: Return the bar to the starting position following the same path used in the previous step (Step 3). Perform the prescribed number of reps, switch sides and repeat. Do 3-5 sets of 5-10 reps on each side.
Unlike some Landmine movements this one should be performed using a smooth, controlled tempo in both directions. Another good tip is to turn your head in the direction of the bar as it moves both up and down to allow for greater trunk rotation. Due to the nature of the movements, there will be some slight rotation in the hips, but try to minimize it as much as possible. Keep your core tight and your body upright throughout the movement.
Steve Chase, CSCS, RSCC, is the Assistant Strength and Conditioning Coordinator for the Detroit Tigers.
Editor note: See accompanying video, Kneeling Landmine Swing on this site.