Gain Explosive Muscle Faster

Increase Power with Landmine Exercises

Everybody wants to have explosive muscle. What does that even mean? Rather than give you some big scientific words, let me just say that explosive muscle is having the ability to contract your muscles quick and with some power!

Think of sprinting, jumping, cutting. All of these moves are a lot more effective in sports when you pack some big-time explosive muscle behind them.

There are a ton of ways to get explosive muscle. These four landmine exercises are just another tool for you to use when training your explosive muscles. From head to toe, you will be challenging all of your muscles and in the end, you will without a doubt have some big-time gains.

Ready to rock? Here we go.

How You Do It

These six moves will be broken down into three supersets. A superset is two moves back to back where you are using opposing muscles. You will notice that I structured this to be a lower body move followed by an upper body move sequence.
• Go for 30 seconds at the lower body move.
• Rest for 15 seconds.
• Go for 30 seconds at the upper body move.
• Rest for one minute, then move on to the next superset.

The Supersets

A1) Alternating Snatch
A2) Squeeze Press

The alternating snatch really gets the engine going for this workout. You will be doing a strong pull from the ground right to an explosive press, all while shuffling your feet to the other side. A lot of moving parts, right? This move will help you with coordination as well as explosive muscle. Follow it up with one of my favorites the squeeze press, which nails all of your chest and shoulder muscles.

B1) Deadlift
B2) One-Arm Row

I love this form of deadlift because it’s much easier to learn for beginners and still gets your legs and back on fire. Follow this up with the one-arm row and your whole entire posterior chain will be challenged. I really like the one-arm because of the athletic position it forces you in.

C1) Overhead Get-Ups
C2) One-Arm Cleans

You’ll be feeling this from head to toe when your arms are fully extended. A big part of this move is having good hip mobility. You will notice that as you bring your knee up, it’s tough to do it in a straight line. This is a sign that your hips are tight! Couple that with the one-arm cleans and your whole body will be seriously taxed!

Take your time with these moves. Learn them first and then make this workout part of your every week routine!

Chase It!

Ben Boudro, MS, CSCS

Strength and Conditioning Specialist Ben Boudro is the owner of Xceleration Sports in Auburn Hills, MI, an 8500 sq. ft facility that offers sports-specific training for youth, high school, collegiate and professional athletes. . Prior to owning his own facility, Ben spent 2.5 years as a collegiate strength and conditioning coach at Michigan State University. A five-year member and team captain of the MSU Wrestling Team, Ben holds a Bachelor’s Degree in Kinesiology specializing in Health Promotion, a Master’s Degree in Exercise Science and holds Strength & Conditioning certifications with the NSCA and CSSCa.

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