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The Power of Landmine Training: Strengthen Your Core for Functional Fitness

Posted by Jay Maryniak on
The Power of Landmine Training: Strengthen Your Core for Functional Fitness

As someone who's been in the fitness world for a long time, I can tell you that there's a lot more to strength training than HIIT workouts. Don't get me wrong, HIIT is fantastic for cardiovascular endurance and burning fat, but when it comes to building real, functional strength, you need to incorporate specialized training methods. That's where landmine training comes in.

Today I'm going to walk you through one of my personal favorite training methods. Landmine training is a highly effective approach to building a strong, functional core. And what's more, it can be adapted for any fitness level, from beginners wondering how to build core strength from nothing, to seasoned athletes seeking the best core exercises for athletes.

We'll dive into what landmine training is, how it targets both rotational and anti-rotational strength, and how it contributes to functional core strength. We're also going to discuss the best exercises for functional strength, and I'm going to show you exactly how to train functional strength using a landmine setup. Get ready to redefine what you thought you knew about core and strength training!

The Benefits of Landmine Training

If you're unfamiliar with the term, "landmine" refers to a barbell anchored at one end. This setup allows for a multitude of movements, earning it a well-deserved place in any functional strength program or functional training program. But why is it especially great for core strength?

Landmine training specifically targets rotational and anti-rotational strength - something you might miss in a typical HIIT or strength training session. When it comes to functional movement, the ability to resist and control rotation is essential. Think about it: whether you're swinging a kettlebell, throwing a punch, or even just turning to grab something from a shelf, you're engaging your core in a rotational movement.

Exercises for functional strength, like those in a landmine workout, build up your core, making these everyday movements easier and more efficient. It's a difference you'll notice, whether you're doing the best kettlebell core exercises, playing a sport, or simply living your daily life.

What's more, landmine exercises are incredibly versatile. They can be integrated into any functional strength training program, allowing for both progression and modification to suit your current fitness level. This means whether you're wondering how to train for functional strength or looking for the best functional fitness program, a landmine workout can cater to your needs.

When comparing functional training vs strength training, it's important to note that they're not mutually exclusive. Landmine workouts, with their focus on functional strength exercises, can contribute significantly to both areas. They allow you to build strength while also improving your movement patterns and muscle coordination, truly offering the best of both worlds.

Stay tuned as we delve deeper into this powerful training method, exploring some of the best functional core exercises, and how you can incorporate landmine training into your fitness routine. Ready to redefine your training approach? Join me on the JTM Fit app today for the best app for core exercises and more!

Understanding Core Strength and Its Importance

Core strength is often misunderstood. When I talk about core strength, I'm not just talking about sculpted abs, but a group of muscles that includes your abdominals, obliques, lower back, and even your hips and glutes. These muscles act as your body's center of gravity, coordinating your movement, maintaining your stability, and supporting your spine.

In the realm of fitness and health, a strong core is absolutely crucial. It allows us to perform physical activities with efficiency and safety. Whether it's playing sports, lifting heavy weights, or even just carrying groceries, a robust core makes these tasks easier and less injury-prone.

Having a strong core is especially important in functional fitness. The idea behind functional fitness is to prepare your body for real-life activities, rather than isolating muscle groups for aesthetic purposes. A strong core enhances your overall functional strength, allowing you to perform real-world tasks more effectively. It helps in maintaining good posture, reducing back pain, and improving athletic performance.

That's where landmine training steps up to the plate. The unique movements involved in a landmine workout—like those in my routine—engages your core in a way that many conventional workouts don't. The rotational and anti-rotational exercises involved require your core to work overtime, enhancing core strength and contributing to a well-rounded functional strength program.

Breakdown of Coach Jay's Landmine Core Workout

To give you a better idea of how a typical landmine core workout goes, let's break down the routine from my video. The routine involves four exercises designed to strengthen your core, improve your rotational strength, and enhance your functional fitness.

The first exercise is the Rotational Splitter. It’s a dynamic, full-body exercise with a focus on core strength and coordination. Start off in a split stance, one leg in front, the other behind. Pull the weight up and switch your feet simultaneously, catching the barbell at your midline and decelerating the weight. Repeat for 10 reps on each side.

Next up is the Balance Switch Press. This one really targets your core and requires excellent control. With your core engaged, press the barbell up, switch hands at the top, then decelerate to the opposite side. Do 10 reps on each side.

The third exercise is the Kneeling Core Rotation. This is a fantastic exercise for working the obliques and enhancing your rotational strength. Kneel with good posture, brace your core, and pull the barbell with your core from one side of your body to the other. Again, perform 10 reps on each side.

Finally, we have the Plank Truck Driver, which is a challenging core and shoulder workout. Starting in an extended plank position, rotate the plate to one side, then to the other. This exercise can be modified by bending the arms more or shortening the range of motion if needed. Do 10 reps on each side.

Each exercise is designed to be performed one after the other, with little to no rest in between. After completing all the exercises, rest for one to two minutes, then repeat the circuit two more times. Remember, the goal is to maintain excellent technique while pushing as heavy as you can handle.

How to Incorporate Landmine Training into Your Routine

Incorporating landmine training into your routine can initially seem daunting, but rest assured, it's much simpler than you might think. Start with light weights or even just the barbell to get comfortable with the movements. Gradually add weights as your form improves and you grow stronger.

The beauty of this workout is its scalability. If you're a beginner, start with fewer reps and sets, and as your fitness level improves, you can increase the volume.

For optimal results, pair landmine exercises with other workouts in your routine. For instance, you can use landmine exercises as a finisher on your back or leg day, or mix them into your functional strength training program.

Modifications and Progressions in Landmine Training

Every exercise in landmine training can be modified or progressed. Beginners can shorten the range of motion or use lighter weights. Once you’re comfortable, increase the intensity by adding more weight, increasing the range of motion, or adding more reps and sets.


Landmine training offers a versatile and effective approach to enhancing functional core strength. The unique combination of rotational and anti-rotational exercises can benefit everyone from beginners to seasoned athletes.

I encourage you to try the workout routine I shared in this blog post. It's a killer landmine core workout that will help you build the functional core strength you need for everyday tasks and athletic performance. Remember, with consistent effort and proper technique, you'll start seeing improvements in no time.

Ready to take your fitness to the next level?

Download the JTM Fit App today and start your 7-day free trial. From landmine workouts to HIIT routines, our app has everything you need to achieve your fitness goals. Join our community and let's get stronger together.

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