Landmine Drills are a series of exercises using a free-weight training device called a landmine.
This equipment builds a Soldier’s 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.
The Landmine Drill 1 (known as LM1) exercises consists of the following exercises:
- Straight-Leg Deadlift
- Diagonal Press
- Rear Lunge
- 180-Degree Landmine
- Lateral Lunge
STRAIGHT-LEG DEADLIFT
11-3.
Reference: Figure 11-1 on page 11-2
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.”
Figure 11-1 on page 11-2 breaks down a 4-count version of the exercise as a Soldier conducts it:
Starting Position
The starting position for the Straight-Leg Deadlift is the Straddle Stance position with the landmine resting on the ground in front of the Soldier’s feet.
Count
● 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.
The Soldier’s 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.
Repetitions
● Complete this exercise 5 times from each side of the bar.
Figure 11-1. LM1.1 Straight-Leg Deadlift
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.
Figure 11-2 breaks down a 2-count version of the exercise as a Soldier conducts it:
Starting Position
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.
Grip
● The left hand grips the bar using a closed overhand grip.
● The right hand grips the bar using a closed underhand grip.
Count
● 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.
Repetitions
● Complete this exercise 5 times on the left side before switching to the right to complete 5 more repetitions.
Figure 11-2. LM1.2 Diagonal Press
REAR LUNGE
The Rear Lunge is the third exercise in Landmine Drill 1.
It challenges the hip stability and balance as well as prepares Soldiers to move under load from standing to kneeling firing positions.
Figure 11-3 breaks down a 4-count version of the exercise as a Soldier conducts it:
Starting Position
The starting position for the Rear Lunge is the Straddle Stance position with the landmine held at chest height.
Count
● 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.
Repetitions
● Complete this exercise 5–10 times.
Figure 11-3. LM1.3 Rear Lunge
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.
Figure 11-4 on page 11-5 breaks down a 4-count version of the exercise as a Soldier conducts it:
Starting Position
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.
Count
● 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.
Repetitions
● Repeat this exercise 5–10 times.
Figure 11-4. LM1.4 180-Degree Landmine
LATERAL LUNGE
The Lateral Lunge is the fifth exercise in Landmine Drill 1.
It challenges hip strength and mobility in the frontal plane.
Figure 11-5 breaks down a 4-count version of the exercise as a Soldier conducts it:
Starting Position
The starting position for the Lateral Lunge is the Straddle Stance position with the landmine held at waist height.
Count
● 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.
Repetitions
● Repeat this exercise 5–10 times.
Figure 11-5. LM1.5 Lateral Lunge