Landmine Punch: Video Tutorial & Exercise Guide
| Workout | Landmine Punch |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Triceps |
| Equipment Required | Landmine |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Landmine Punch: Video Tutorial & Exercise Guide
Secondary Muscles
How to do the Landmine Punch – Step-by-Step Guide
- Step 1: Secure one end of a barbell in a landmine attachment or wedge it securely into a corner. Stand with your feet shoulder-width apart, holding the free end of the barbell with both hands, at chest level.
- Step 2: Shift your weight onto your back foot and rotate slightly at the hips, similar to a fighting stance, keeping the barbell close to your body.
- Step 3: Punch the barbell forward explosively with one hand, extending your arm while keeping your core engaged. As you punch, rotate your hips and shoulders in the direction of the punch for maximum power.
- Step 4: Bring the barbell back to your chest while resetting your stance and preparing for the next punch with the opposite arm.
- Step 5: Alternate punches with each arm, maintaining controlled movement and focusing on your core, shoulders, and hips throughout the exercise.
Landmine Punch Overview
The Landmine Punch is an explosive full-body exercise that primarily targets the shoulders, core, and upper body while also engaging the hips for rotational power. It mimics the mechanics of a punching motion, making it a great exercise for athletes or anyone looking to improve rotational strength, power, and conditioning.
This exercise is highly versatile and can be performed by beginners or advanced athletes by adjusting the weight on the barbell. It is commonly included in functional training routines to improve power, stability, and overall athletic performance.
Benefits of Landmine Punches
Landmine Punches are highly effective for developing rotational power and core strength, which are essential for many athletic movements. This exercise also improves shoulder and arm strength, enhancing your punching power and upper body conditioning.
Additionally, the dynamic nature of the movement helps improve coordination, balance, and overall body control. The Landmine Punch is great for conditioning the shoulders, core, and hips, making it a beneficial addition to any functional training program.
Landmine Punch: Pro Tips & Advanced Techniques
Focus on keeping your core engaged throughout the exercise to prevent over-rotating and protect your lower back. Use your hips and shoulders to generate power in each punch, rather than relying solely on your arms. To increase intensity, you can add weight to the barbell or increase the speed of your punches. For more advanced variations, try incorporating a reverse lunge before each punch to engage your legs more fully.
Progression Plan for Landmine Punches
| Level | Sets | Reps | Weight Progression |
|---|---|---|---|
| Beginner | 2-3 | 10-12 per arm | Start with just the barbell or minimal weight, focusing on form and rotational movement. |
| Intermediate | 3-4 | 12-15 per arm | Increase the weight gradually and focus on generating more power through your hips and shoulders. |
| Advanced | 4-5 | 15-20 per arm | Use a heavier barbell or add more weight to the bar. You can also increase the speed of your punches for added intensity. |
Frequently Asked Questions (FAQs) of Landmine Punch
What muscles do Landmine Punches target?
Landmine Punches primarily target the shoulders, core, and hips, while also engaging the chest, arms, and upper back for stability and power.
Are Landmine Punches suitable for beginners?
Yes, Landmine Punches are suitable for beginners, especially when performed with minimal weight. Focus on mastering the movement before adding heavier loads.
How often should I perform Landmine Punches?
Incorporate Landmine Punches into your upper body or functional training routine 1-2 times per week. Allow for recovery between sessions to prevent overuse injuries.
What common mistakes should I avoid?
Avoid over-rotating your torso or relying too much on your arms for the punch. Focus on using your hips and core to generate power while keeping your movements controlled.
How can I make Landmine Punches more challenging?
To increase difficulty, you can add more weight to the barbell or increase the speed of your punches. You can also try incorporating a reverse lunge before each punch for added leg engagement.
