Try 8 unconventional big axis exercises for strength and volume!

For the exercises described in this article, a device called a landmine is best suited. That is why all exercises have this device in their name.

It is quite clear to me that such a device is not yet widespread in gyms. However, you can achieve more or less the same effect simply by placing one end of the large axle on a towel and wedging it in one of the corners of the gym.

Landmine expression push-ups

• The traditional large-axis version can be problematic for many people due to the placement of the axle on the front shoulders.
• This variation offers you the same stimulus without the potential danger.
• You'll work out almost every muscle in your body this way, and you can even get a good breath if you want to.

Landmine pull-ups with elbow extension

• This variation changes the angle of the horizontal lunges, engaging the upper back differently and getting more work done by the rhomboids and mid-traps.
• Conventional pull-ups mainly engage the lats.

Landmine composition

• Multiple exercise sets will put you under a higher metabolic load and provide increased calorie burn after your workout.
• It's good to have more options than just the classic big axis sets.

• This setup looks like this:

• Expression pressure
• Romanian deadlift on one leg
• Backward lunge
• Lunge with elbow extension

• Practice 8-10 repetitions of each exercise without breaks. Rest 2-3 minutes between sets.

Landmine pull-ups with T-bracket

• If you don't have access to a conventional T-trap machine, try this option.
• It looks similar and you may find it's a more comfortable exercise too.

Landmine pressures

• This exercise is quickly becoming a staple of training programs, especially if you have shoulder problems.
• The angle of pressure is different than in normal compression exercises, which improves the cooperation of the scapulae and humerus. People are not limited here by a lack of ability to extend the thoracic spine.

• In addition, this variation gradually allows the scapula to rotate upward, lift and protract during the range of motion.
• Given the position we spend most of our days in, landmine push-ups may be the best option. They can help with posture and won't add to shoulder problems or force you to compensate in the lumbar spine, which is something I'm sure you also see often with overhead presses.

Landmine pressure on one knee

• This is a gradual step on the way to the pressures mentioned above.
• This is how we teach people to engage the front of their mid-body and assume the braced position they will need for all overhead presses.

Landmine expressions

• You can add this exercise to your dynamic training instead of the classic expressions.

Landmine Pressures with Viking attachment

• The Viking attachment is a great tool if you want to increase your capacity for adding weight.

Source: www.t-nation.com - Tip: 8 Landmine Exercises for Strength & Size
Author: Jason Brown
Translated by: Jaromír Uhlíř