What equipment do you need for the landmine clean?

You need landmine to do the landmine clean.

What is a good landmine clean?

For men, a good landmine clean is about a 217.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 112.5 lb and elite lifters pass 335 lb. For women, the standards run from about 65 lb to 197.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Landmine

Landmine Clean

How to do the landmine clean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Legs

Equipment: Landmine
Difficulty: Advanced
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Stand with the weight at your feet and grip it shoulder-width apart. Lift the weight by extending your hips and knees, then shrug and pull yourself under it to catch it in a front rack position. Stand up straight before lowering the weight.

1Stand with the landmine bar angled in front of you and extend your hips and knees powerfully to pull the weight to your shoulder; you should feel your glutes, quads, and traps working
2Rotate your feet and torso slightly to catch the bar in a front rack position
3Engage your core to stabilise and maintain a strong posture

Common mistakes

Don't round your back or let the bar swing away from your body
Avoid pulling with your arms too early, drive the movement with your legs and hips
Don't twist your knees or ankles, pivot properly through your feet

Muscles worked

The landmine clean mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.