If you're looking to run faster, jump higher, and move with more control, the right training approach can make all the difference. Explosive lower-body power isn’t just for elite athletes—it’s the key to better performance in sports, lifting, and overall fitness.
The NordBench + Landmine attachment is the perfect setup to build power, improve knee stability, and reinforce proper movement patterns. Here’s a complete landmine workout designed to help you develop serious explosiveness and functional strength.
Warm-Up: Activate & Prime
Before jumping into explosive movements, it’s crucial to wake up the muscles and prep the joints. Spend 5-10 minutes on:
🔥 Dynamic stretches like leg swings, lunges, and hip openers.
🔥 Bodyweight squats to activate the lower body.
Superset 1: Landmine Deadlift + Nordic Curl
🏋️ Landmine Deadlift This move builds hip power, hamstring strength, and a solid posterior chain—crucial for sprinting and jumping.
How to do it:
🔥 Set up the landmine attachment and hold the bar with both hands.
🔥 Stand with feet shoulder-width apart, hinge at the hips, and lower the bar while keeping a neutral spine.
🔥 Drive through your heels and extend your hips explosively at the top.
🏋️ Nordic Curl
The ultimate hamstring builder, Nordic curls help prevent sprint-related injuries and improve acceleration.
How to do it:
🔥 Secure your feet under the NordBench footplate.
🔥 Keep your body straight as you lower yourself slowly towards the floor.
🔥 Use your hamstrings to control the descent, then push yourself back up.
💡 Why it works: Maximizes posterior chain power, essential for jumping, sprinting, and lifting. (Journal of Strength and Conditioning Research, 2019)
🌟 Related Read: A Comprehensive Guide to Landmine Training
Superset 2: Landmine Reverse Lunge + Slant Board Squats
🏋️ Landmine Reverse Lunge Single-leg power translates directly into balance, acceleration, and quick changes of direction.
How to do it:
🔥 Hold the landmine barbell on one shoulder.
🔥 Step back into a lunge, keeping your front knee over your ankle.
🔥 Push through your front foot to return to standing.
🏋️ Slant Board Squats
This movement targets the quads and VMO (vastus medialis oblique), which are essential for knee health and joint stability.
How to do it:
🔥 Stand on the NordBench slant board, keeping your feet shoulder-width apart.
🔥 Lower into a squat, ensuring your knees track over your toes.
🔥 Drive back up while maintaining control.
💡 Why it works: Strengthens single-leg stability and knee mechanics, reducing injury risk in cutting and acceleration sports. (International Journal of Sports Medicine, 2020)
🌟 Related Read: Lower Body Landmine Training Guide
Superset 3: Landmine Rotations + Adductor Raise
🏋️ Landmine Rotations Strong rotational core power is key for athletes who cut, pivot, and generate force from their midsection.
How to do it:
🔥 Stand in an athletic stance, holding the landmine bar with both hands.
🔥 Rotate the bar from one side to the other, engaging your core and hips.
🔥 Keep your feet planted and resist twisting with your lower back.
🏋️ Adductor Raise
Inner thigh strength supports knee stability and helps prevent groin injuries.
How to do it:
🔥 Lie on your side with your lower leg resting on the NordBench.
🔥 Engage your inner thigh and lift the lower leg toward the ceiling.
🔥 Lower slowly and repeat.
💡 Why it works: Enhancing core rotation and adductor strength improves agility, balance, and injury prevention. (Strength & Conditioning Journal, 2020)
🌟 Related Read: Core Landmine Training Guide
Finisher: Landmine Front Squat to Press
🏋️ Landmine Front Squat to Press This full-body movement ties everything together, developing leg power, core stability, and overhead strength.
How to do it:
🔥 Hold the landmine bar at chest height and squat down.
🔥 Explode up and press the bar overhead.
🔥 Control the descent and repeat.
💡 Why it works: Combines lower-body and upper-body explosiveness, making it one of the best total-body power builders.
Why Train with the NordBench + Landmine?
💪 Supports functional strength training with full range of motion exercises. 💪 Enhances explosiveness and power output for sprinting, jumping, and acceleration. 💪 Reduces injury risk by reinforcing proper movement mechanics. 💪 Compact and space-saving, making it perfect for home gyms.
🌟 Related Read: Full Workout Program: 8 Essential Landmine Exercises
Final Thoughts
If you want to move faster, jump higher, and improve your overall athleticism, this landmine workout is the way to go. Whether you’re an athlete or just looking to build explosive strength, these supersets will take your training to the next level.
Get your NordBench + Landmine attachment today and start training like an athlete!
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