40 BOSROX Landmine Exercises

Check out these 40 landmine exercises you can do to work your entire body. Simply pick a few, depending on what your goal and training split is, and enjoy.

Now, the anti-pull press is a strength training exercise that primarily targets the muscles of the upper body, including the shoulders, chest and triceps. It involves pressing a balance wheel attached to an anti-personnel device in a controlled and stable manner. Here is a detailed explanation of the exercise, broken down into bullet points:

  1. Setting up:
    • Place a mine clearance device by placing one end of the rocker arm into the device.
    • Stand facing the mine, with your feet shoulder-width apart.
    • Grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Starting position:
    • Hold the barbell at shoulder height, close to your chest, with your elbows bent and pointing out.
    • Stand upright, maintaining a strengthened core and neutral spine.
  3. Execution:
    • Press the barbell straight up by fully extending your arms while keeping your core engaged.
    • Push the barbell away from your body in a controlled manner.
    • As you press, focus on keeping your shoulders stabilized and avoiding excessive back rotation or arching.
    • Keep your chest up and your head in a neutral position throughout the movement.
    • Exhale as you push the barbell up.
  4. First position:
    • When the barbell reaches its highest position, your arms should be fully extended overhead.
    • Take a short break to ensure stability and engage your target muscles.
  5. Lowering phase:
    • Slowly lower the barbell back to the starting position by bending your elbows and bringing the barbell back to your chest.
    • Maintain control and avoid dropping or bouncing the barbell at the bottom of the movement.
    • Inhale as you lower the barbell.
  6. Repeat:
    • Perform the desired number of repetitions for your training goals.
    • Focus on maintaining proper form and control during exercise.
    • Start with lighter weights and gradually increase the load as your strength and technique improve.

The anti-personnel press primarily targets the upper body. But you can do other variations of this exercise to target different parts of your body. Keep scrolling to see 40 different landmine exercises for you to try.

40 Exercises on landmines

Below you will find 40 landmine exercises shared by the Citizen Athletics YouTube channel.

Here is a rundown of all the exercises and timestamps:

  1. Anti-Personnel Squats (1:09)
  2. Reverse Lounge Chalice (1:48)
  3. Reverse lunge (1:55)
  4. Skater squats (2:12)
  5. Side Goblet Squat (2:40)
  6. Curtsy lunge (2:59)
  7. Lunge to Press (3:24)
  8. Thruster (3:47)
  9. Rotational Squat to Press (4:00)
  10. Rotational Lift to Press (4:15)
  11. T-row (4:39)
  12. 1 arm wrestling (4:57)
  13. 1 Arm Perpendicular Row (5:09)
  14. Stand Up Twists (5:28)
  15. Twist and lunge (5:48)
  16. Landmine Snatching (6:15)
  17. RDL (6:47)
  18. Single Leg RDL (7:13)
  19. Perpendicular Single Leg RDL (7:24)
  20. Perpendicular Staggered Single Leg RDL (7:42)
  21. 1 Arm Press (7:54)
  22. 1 Half Kneeling Arm Press (8:24)
  23. 1 Arm Press Squat Hold (8:54)
  24. Alternate Pressure Squat Hold (9:03)
  25. Press Z (9:11)
  26. Sit up to 1 Arm Press (9:26)
  27. Russian Twist (9:46)
  28. Push Press (10am)
  29. Staggered Press Push (10:07)
  30. Push jerk (10:14)
  31. Split Jerk (10:26)
  32. Standing anti-rotational twists (10:40)
  33. Anti-Rotational Twists Half Kneeling (10:56)
  34. Anti Rotation Squat Hold Twists (10:58)
  35. Lateral raise (11:05)
  36. Backlash (11:22)
  37. 1-Leg Hip Thrust (11:33)
  38. Hack squats (11:45am)
  39. Tackling Anchor Sissy Squats (11:56)
  40. Calf Raising (12:13)

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As you can see, the land press and its variations move many muscles at once, making it a compound movement that involves multiple joints for a single momentum. Examples of compound movements include squats, deadlifts, bench presses, overhead presses and pull-ups. Here are the benefits of incorporating compound movements into your workout routine:

  1. Efficiency: Compound movements allow you to work more muscle groups simultaneously, which means you can get more done in less time. Instead of isolating individual muscles with isolation exercises, compound movements target larger muscle groups, leading to more efficient workouts.
  2. Increased Muscle Mass: Compound movements are known for their ability to stimulate significant muscle growth. By engaging more muscle groups, these exercises create greater overall stress on the body, which triggers the release of anabolic hormones such as testosterone and growth hormone. This hormonal response promotes muscle hypertrophy (growth) not only in the primary targeted muscles, but also in the surrounding stabilizer muscles.
  3. Strength Development: Compound movements are very effective for developing overall strength. Because they engage more muscle groups, they allow you to lift heavier weights and challenge your body to handle heavier loads. As you progressively increase the weight used in compound exercises, your strength and power will improve across various movements.
  4. Functional Movement Patterns: Compound movements closely mimic the natural movement patterns we use in everyday life and in sporting activities. They involve multiple joints and muscles that work synergistically to perform tasks such as squatting, pushing, pulling and lifting. By training these movements, you improve your overall fitness, making everyday activities easier and improving your performance in sports and other physical activities.
  5. Calorie Expenditure and Fat Loss: Due to their demanding nature and involvement of large muscle groups, compound movements increase calorie expenditure during and after exercise. They elicit a greater metabolic response than isolation exercises, leading to higher calorie burn. Additionally, the increased muscle mass developed through compound movements contributes to a higher resting metabolic rate, which means you burn more calories even at rest.
  6. Better coordination and stability: Compound movements require coordination and stability as more joints and muscles are involved. By performing these exercises regularly, you improve coordination and neuromuscular balance, improving overall body control and efficiency of movement.
  7. Joint Health and Injury Prevention: Compound movements promote joint stability and integrity by strengthening the muscles, tendons and ligaments that surround the joints. Balanced muscle development helps minimize muscle imbalances, reducing the risk of overuse injuries. Additionally, compound movements improve joint mobility and flexibility, which improves overall joint health.
  8. Time-Saving & Convenient: Incorporating compound movements into your workouts saves time by targeting multiple muscle groups and movement patterns simultaneously. It’s a practical approach for people with little time to spend in the gym, as it allows for a well-rounded workout in a shorter period.
  9. Variety and Effort: Compound movements offer a wide variety of exercise options, allowing you to experiment with different variations and equipment. This strain keeps your workouts engaging and helps prevent boredom, ensuring long-term adherence to your fitness routine.
Source: Photo courtesy of CrossFit Inc

While compound movements offer many benefits, it’s essential to balance them with isolation exercises that target specific muscles to ensure full muscle development. Consulting a fitness professional can help you design a comprehensive program that incorporates both compound and isolation exercises based on your individual goals and needs.

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Progressive overload is a fundamental principle of physical training that involves a gradual increase in the stress placed on the body during exercise over time. The idea is that to make progress and achieve better fitness and strength, you need to challenge your body by gradually increasing the amount of weight, reps, or sets you perform during an exercise.

By progressively increasing the load on your muscles, you force them to adapt to the increased demand, which leads to greater strength and endurance. This principle applies to any form of exercise, whether you’re lifting weights, running, or doing bodyweight exercises like pushups or squats.

However, it’s important to progress gradually and safely, and to give your body time to recover between workouts. If you increase the weight or intensity too quickly, you risk injury or burnout. A well-designed exercise program should take into account the principles of progressive overload to help you reach your fitness goals safely and effectively.

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