Landmine Drill 2 (known as LM2) is a more advanced and therefore intense set of exercises using the landmine system.
The drill develops a Soldier’s strength in multiple areas of the body and in multiple planes of motion to improve muscular strength.
It prepares the Soldier for intense physical training and higher levels of performance on test events.
The Landmine Drill 2 (known as LM2) exercises consists of the following exercises:
- Diagonal Lift to Press
- Single-Arm Chest Press
- 180-Degree Landmine Kneeling
- Bent-Over Row
- Rear Lunge to Press
DIAGONAL LIFT TO PRESS
The Diagonal Lift to Press is the first exercise in Landmine Drill 2.
It challenges shoulder strength and coordination in both the frontal and sagittal (dividing left and right) planes.
Figure 11-6 breaks down a 4-count version of the exercise as a Soldier conducts it:
Starting Position
The starting position for the Diagonal Lift to Press is the Straddle Stance position with the landmine held in both hands at chest height.
Count
● On count 1, step forward and to the left with the left foot while simultaneously lifting the landmine up and out to the left—a diagonal press.
● The right foot remains in the starting position.
● The trunk may follow the shoulder and arm rotation, or remain in place depending on the goal of the physical training session.
● On count 2, return to the starting position.
● On count 3, repeat the lift and diagonal press motion to the right.
● On count 4, return to the starting position.
This completes one repetition of the exercise.
Repetitions
● Complete this exercise 5–10 times.
Figure 11-6. LM2.1 Diagonal Lift to Press
SINGLE-ARM CHEST PRESS
The Single-Arm Chest Press is the second exercise in Landmine Drill 2.
It challenges shoulder strength and can be used by injured Soldiers to maintain strength in their non-injured arms.
Figure 11-7 breaks down the exercise as a Soldier conducts it:
Starting Position
The starting position for the Single-Arm Chest Press is the Supine position with knees bent to 90 degrees, head and feet resting on the ground.
Movement
● Position the end of the landmine bar above the Soldier’s left or right upper arm.
● Grasp the bar with the left or right hand, raising the landmine slightly off the ground if necessary.
● From the starting position, push the landmine up and out from the body.
After pausing in the up position, return the weight toward the ground until the upper arm rests on the ground.
Repetitions
● Complete 5–10 repetitions on one side before switching to the other.
Figure 11-7. LM2.2 Single-Arm Chest Press
180-DEGREE LANDMINE KNEELING
The 180-Degree Landmine Kneeling is the third exercise in Landmine Drill 2.
It strengthens the shoulder and core muscles in the transverse plane as they support movement of the landmine across the body.
Figure 11-8 on page 11-8 breaks down a 4-count version of the exercise as a Soldier conducts it:
Starting Position
The starting position for the 180-Degree Landmine Kneeling is the Kneeling or Half-Kneeling position with both hands holding the landmine in front of the chest.
Count
● On count 1, move the landmine to the left, rotating the trunk to match the movement of the weight.
● On count 2, return to the starting position.
● On count 3, repeat the rotational motion to the right.
● On count 4, return to the starting position.
This completes one repetition of the exercise.
Repetitions
● Complete this exercise 5–10 times.
Figure 11-8. LM2.3 180-Degree Landmine Kneeling
BENT-OVER ROW
The Bent-Over Row is the fourth exercise in Landmine Drill 2.
It strengthens muscles in the back of the arms, shoulders, low back, hips, and thighs.
Figure 11-9 breaks down a 4-count version of the exercise as a Soldier conducts it:
Starting Position
The starting position for the Bent-Over Row is the Forward Leaning Stance position with the landmine held with both hands in front of the thighs.
Count
● On count 1, pull the landmine toward the chest with both arms and pause.
● On count 2, return to the starting position.
● On count 3, repeat the rowing motion.
● On count 4, return to the starting position.
This completes one repetition of the exercise.
Repetitions
● Complete this exercise 5 times on the left side before switching to the right to complete five more repetitions.
Figure 11-9. LM2.4 Bent-Over Row
REAR LUNGE TO PRESS
The Rear Lunge to Press is the fifth exercise in Landmine Drill 2.
It requires coordination and strength of arm, shoulder, trunk, and leg muscles as they move in the sagittal plane.
Figure 11-10 breaks down a 4-count version of the exercise as a Soldier conducts it:
Starting Position
The starting position for the Rear Lunge to Press is the Straddle Stance position with the landmine held in both hands at chest height.
Count
● On count 1, take an exaggerated step back with the left leg while simultaneously raising the landmine overhead.
● The foot will be far enough back to prevent the heel from being on the ground, and the landmine will be raised so that there is a straight line from the hands through the shoulders, hips, and knees to the rear heel.
● 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 11-10. LM2.5 Rear Lunge to Press