If you want a stronger upper body, better posture, and functional strength that supports your daily movements, a push-and-pull workout is the way to go. These exercises train opposing muscle groups to improve balance, coordination, and resilience.
Whether you’re lifting, pulling, or pressing in sports or everyday life, this NordBench + Landmine workout builds total-body strength where it matters most.
🏋️♂️ Why Push and Pull Training Matters
Balancing pushing and pulling exercises ensures that no muscle group is neglected, which prevents injuries and promotes optimal movement patterns.
If you’re into combat sports, functional fitness, or just want to move better, this training style helps you build a solid foundation of strength and control.
🌟 Related Read: 5 Daily Strength Exercises to Stay Functional and Injury-Free in Everyday Life
Stay strong and injury-free with these essential daily exercises.
🔥 The Workout: Strengthen Your Upper Body, Core, and Lower Body
Warm-Up (5-10 minutes)
Start with light cardio (jump rope, rower, or dynamic stretches) followed by activation exercises like bodyweight squats.
Superset 1: Landmine T-Bar Row + Back Extension
💪 Landmine T-Bar Row – Builds upper-back and lat strength, improving posture and pulling mechanics.
🏋️ Back Extension – Strengthens the lower back and glutes, reinforcing spinal stability for lifting and rotation.
Why It Works: A strong back supports every movement, preventing imbalances and reducing injury risk. Essential for combat sports, weightlifting, and functional strength training.
🌟 Related Read: A Comprehensive Guide to Landmine Training
Master landmine training and unlock full-body strength.
Superset 2: Landmine Single-Arm Press + Nordic Curl
🏋️ Landmine Single-Arm Press – Engages the shoulders and core, improving unilateral strength and pressing power.
💪 Nordic Curl – Strengthens the hamstrings and posterior chain, reducing injury risk and improving lower-body stability.
Why It Works: A balanced mix of upper-body pressing and lower-body pulling builds total-body coordination and functional movement strength for combat sports and power athletes.
🌟 Related Read: 3 of the Best Core and Lower Body Supersets You Can Do at Home
Strengthen your core and legs with these powerful supersets.
Superset 3: QL Raise + Hip Thrust
💪 QL Raise – Strengthens the lateral core muscles, improving balance and rotational strength.
🏋️ Hip Thrust – Builds glute power, optimizing hip extension for sprinting, jumping, and lifting.
Why It Works: A stable core and powerful glutes protect the spine, improve movement efficiency, and enhance lower-body explosiveness in sports and daily activities.
🌟 Related Read: Core Landmine Training Guide
Build core stability and explosive rotational strength with landmine exercises.
Finisher: Farmer’s Carry (3 rounds, 30 seconds each)
Grip a moderate to heavy weight and walk with shoulders pulled back, core tight, and a steady pace. This full-body move strengthens grip, posture, and stability for functional strength.
Cool-Down (5-10 minutes)
Stretch out the shoulders, lats, hamstrings, and hip flexors with static stretches. Use a foam roller on sore areas for recovery.
💡 Why Train With the NordBench + Landmine Attachment?
The NordBench + Landmine attachment makes this workout safer, more effective, and more accessible at home:
✔️ Perfect angles for landmine squats, lunges, and presses.
✔️ Secure foot placement for Nordic curls, back extensions, and QL raises.
✔️ Compact & durable – No need for bulky gym equipment.
✔️ Adjustable resistance – Progress at your own pace.
🔥 The Bottom Line
A push and pull workout is one of the most effective ways to build full-body strength that carries over to sports, lifting, and daily movement. This NordBench + Landmine routine keeps your body balanced, powerful, and injury-resistant—ready for whatever challenge comes next.
Ready to take your functional strength to the next level? Grab the NordBench + Landmine attachment and start training smarter today. 🚀
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