You may have seen someone in a local gym doing barbell exercises with one end of the bar in a sleeve that is bolted in the floor. That sleeve is called a landmine, and they have grown in popularity because you can use the landmine for exercises like T-Bar rows instead of having weight hold the bar down in a corner or having someone hold the bar down. The good news is you can have one of your own. They are available for purchase, or you can also make your own for around half the price.
Once you have the tools and pieces necessary for the job, this should take around 15 minutes. If you're not familiar with using power tools, have someone help you so this can be done safely.
4x4 Elevated Post Base
You may have also seen these called "U-anchors." Your local hardware store should have these, but if not, you can order them online. If you have to order it, wait until you have it in hand before you order the remaining pieces.
2-inch PVC Pipe
This should be 24 inches long. It must be two inches because that is the size of the sleeves of an Olympic barbell. If you have a standard (1 inch) bar, use a 1-inch pipe.
6-inch Bolt with Nut and Washer
You want to make sure that the bolt will fit in the post base's holes. You should have length on one side to secure the washer and nut.
Drill and Bit
The bit you use should be the same size or one size up from the size of your bolt.
Wrenches or Pliers
You should have access to two.
Place the pipe in between the post base supports. It should not touch the back of the base. You should be able to line the pipe up with the holes on each side of the base.
Mark the position on the pipe where it lines up with those holes. They should be at the same point on both sides.
Secure the pipe with a clamp or have someone hold the pipe. (Do not do anything else until you're able to maintain security of the pipe.)
Have someone that knows how to use the drill, or if you have experience with the drill yourself, you use the bit that you decided to drill with, and drill holes through the pipe on both sides where you marked.
Option: If you like, you can use sandpaper to smooth out the holes that you drilled. This isn't required, but some people may prefer.
Place the bolt through the post base, the holes in the pipe, and out of the other side of the base. Secure the nut and washer onto the bolt with the wrenches or pliers. Secure them tightly.
Hold the base and move the pipe to make sure it can swivel smoothly. Once you determine you can, you're ready to test it.
Testing the Landmine
The post base allows you to place your new landmine in a stack of plates. You can also secure it in a hole or cinder block if you like. Once you have it secured, place your barbell in the pipe of your landmine. Lift the bar up and down to make sure that it still works properly.
Place a small plate on the end of the bar and perform rows. Once you feel comfortable with how your landmine works, you're ready to start training with it. Keep in mind that if the weight gets too heavy, the landmine may still move. In this case, you would have weight placed on top of the landmine for extra stability.
If you have a triangle handle, you can place it under the barbell next to the bar's open end. Straddle the bar, hold the handle in both hands, bend over at the hips, and pull the bar up to your chest. Lower the bar slowly to the starting position and repeat.
One Arm T-Bar Row
The difference with this movement is that you stand beside the bar. Grab the bar with the closest hand. Bend over at the waist, support yourself with the other hand on a bench or other solid object, and pull the bar up in a rowing motion. Lower to the starting position and repeat.
Landmine Shoulder Press
Stand in front of the weighted end of the barbell. Take the weighted end of the bar and pick it up so it is as shoulder level. With one hand, press the bar up as high as you can using your shoulders. Lower the bar down to shoulder height and repeat. Do the same with the other side.
Face the bar, old the bar's weighted end with both hands at chest level. Stand with your feet at shoulder-width apart. Slowly squat down until your thighs are parallel with the floor. Push through your legs to return to a standing position. Repeat for the desired reps.
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