Master the Landmine: The Best Landmine Exercises and How to Do Them
Discover the best landmine exercises to build strength, improve mobility, and protect your joints. Perfect for all fitness levels with easy-to-follow steps.
When it comes to versatile strength training tools, the landmine is a powerhouse. Whether you're a beginner or an advanced athlete, landmine exercises offer a unique way to build strength, mobility, and stability, all while being joint-friendly.
In this guide, we’ll explore what landmine exercises are, why they should be a part of your training routine, and some of the best landmine exercises you can do to get the most out of your workouts.
What is a Landmine?
A landmine is a piece of gym equipment consisting of a barbell anchored at one end, usually into a landmine attachment or by wedging it into a corner. This creates a pivot point that allows you to perform a range of exercises with a free-moving, yet controlled, barbell. You’ll often see landmine setups in strength and conditioning programs because they offer a great mix of functional movement and stability.
Landmine setups require minimal equipment:
- A barbell
- A landmine attachment (optional, but useful for a secure anchor)
Best Landmine Exercises
Below are some of the best landmine exercises, perfect for building strength, mobility, and core stability. We’ve included step-by-step instructions so you can incorporate them into your next workout.
Landmine Press
The landmine press is a fantastic exercise for building shoulder strength while placing less strain on your joints compared to traditional overhead presses. It’s perfect for anyone looking to enhance upper body stability and strength without risking shoulder impingements.
Targeted Muscles: Shoulders, chest, triceps
How to Do It:
- Stand with feet shoulder-width apart, holding the barbell in one hand at shoulder height.
- Keep your core tight and press the bar overhead until your arm is fully extended.
- Lower the bar back to your shoulder in a controlled motion.
Pro Tip: Engage your core and avoid arching your lower back during the press.
Landmine Row
If you’re looking to develop a strong, defined back, the landmine row is your go-to exercise. It offers a safer alternative to traditional barbell rows by reducing lower back strain while targeting your lats, traps, and rhomboids.
Targeted Muscles: Back, biceps
How to Do It:
- Stand facing the barbell, hinge at the hips with knees slightly bent.
- Grab the barbell with both hands and row it towards your chest, squeezing your shoulder blades together.
- Slowly lower the bar back to the starting position.
Pro Tip: Keep your back straight and avoid using momentum to lift the bar.
Landmine Squat
Landmine squats are ideal for anyone looking to build strong legs and glutes while maintaining good form. The anchored bar provides extra stability, making this a great option for lifters who struggle with balance or have mobility restrictions.
Targeted Muscles: Quads, glutes, core
How to Do It:
- Hold the barbell at chest height with both hands, elbows tucked in.
- Squat down by bending your knees and pushing your hips back, keeping your chest up.
- Push through your heels to return to the starting position.
Pro Tip: Focus on maintaining a tight core and keeping your weight in your heels.
Landmine Deadlift
The landmine deadlift is a functional movement that targets your posterior chain—hamstrings, glutes, and lower back—without the same degree of lower back stress that comes with traditional deadlifts. It’s an excellent option for improving strength and posture.
Targeted Muscles: Hamstrings, glutes, lower back
How to Do It:
- Stand facing the barbell, hinge at your hips, and grasp the bar with both hands.
- Drive your hips forward to lift the bar, standing tall at the top.
- Lower the bar by hinging at the hips, keeping your back flat.
Pro Tip: Squeeze your glutes at the top of the movement for full activation.
Landmine Rotation (Landmine 180s)
Landmine rotations are a must-do for anyone looking to improve core strength and rotational power, which is essential for athletes and functional fitness. This exercise targets the obliques and deep core muscles, helping to build a strong, stable midsection.
Targeted Muscles: Core, obliques
How to Do It:
- Stand with feet shoulder-width apart, holding the barbell with both hands.
- Rotate the barbell from one hip to the other, creating an arc in front of your body.
- Engage your core to control the movement and pivot on your feet to protect your knees.
Pro Tip: Focus on controlling the rotation and avoid overextending your range of motion.
Landmine Reverse Lunge
If you're aiming to strengthen your legs, glutes, and core while improving balance, the landmine reverse lunge is a top choice. The landmine provides added stability, allowing you to focus on perfecting your form and engaging the right muscles.
Targeted Muscles: Quads, glutes, core
How to Do It:
- Hold the barbell at chest height with both hands.
- Step one foot back into a lunge position, bending both knees to lower down.
- Push through your front foot to return to standing.
Pro Tip: Keep your torso upright and front knee aligned with your toes for proper form.
Landmine Single-Arm Press
The landmine single-arm press offers a more functional and core-challenging variation of the traditional shoulder press. It’s excellent for building shoulder strength, improving unilateral stability, and engaging your core to resist rotation.
Targeted Muscles: Shoulders, triceps
How to Do It:
- Stand in a split stance, holding the barbell in one hand at shoulder height.
- Press the bar overhead, extending your arm fully.
- Lower the bar back to shoulder height in a controlled motion.
Pro Tip: Keep your core braced and avoid leaning back during the press.
Benefits of Landmine Exercises
Joint-Friendly
Unlike traditional barbell movements, which can sometimes strain joints, landmine exercises are more forgiving. The anchored end of the bar limits movement range, providing a controlled environment that’s easier on the shoulders, wrists, and lower back.
Core Stability
Because the landmine operates on a rotational pivot, many of its movements engage the core, making it excellent for building core strength and stability, which benefits other exercises like squats and deadlifts.
Functional Movement
Landmine exercises allow for multi-planar movements, which are ideal for improving functional fitness. These exercises help build real-world strength, improving everything from athletic performance to everyday activities like lifting or twisting.
Versatility
Landmine exercises cater to various fitness levels. Beginners can use them to master basic movement patterns, while more advanced lifters can use them to add complexity and variety to their training.
How to Incorporate Landmine Exercises into Your Workout
Landmine exercises are highly versatile, allowing you to design full-body workouts, target specific muscle groups, or use them as accessory lifts.
Here’s how to structure them:
- Full-Body Workout: Combine 4–5 exercises like the landmine squat, row, and rotation for a full-body session.
- Specific Focus: If you want to target your upper body, choose the landmine press and single-arm press. For lower body focus, go for the landmine squat and reverse lunge.
- Beginner to Advanced: Start with lighter weights to master the movement. As you progress, increase the load or challenge yourself with unilateral exercises.
FAQ
How do I set up a landmine if I don’t have a dedicated landmine attachment?
If you don’t have a landmine attachment, you can create a DIY setup by wedging the end of a barbell into a sturdy corner of the gym, ideally with a towel or padding to prevent damage to the walls or floor. Another option is to place the end of the barbell inside a weight plate (positioned on the ground) to anchor it securely. This will allow the bar to pivot similarly to a dedicated landmine setup.
How many sets and reps should I do for each landmine exercise?
The recommended sets and reps depend on your fitness goals:
- For strength: Perform 3-5 sets of 4-6 reps with a heavier weight.
- For hypertrophy (muscle growth): Aim for 3-4 sets of 8-12 reps.
- For endurance or conditioning: Go for 3-4 sets of 12-15 reps with a lighter weight. Be sure to prioritize form and control over weight, especially if you're new to landmine exercises.
Can landmine exercises help with injury recovery or rehabilitation?
Yes, landmine exercises can be beneficial for injury recovery, especially for those recovering from shoulder, lower back, or knee injuries. The controlled movement patterns and reduced joint strain make landmine exercises ideal for easing back into strength training. However, it's important to use light weights, focus on proper form, and consult with a physical therapist or healthcare professional to ensure the exercises are appropriate for your recovery.
Ready to challenge yourself? Grab a barbell, set up your landmine, and give these exercises a try! And if you want even more exercise ideas... explore the One Fitness App. Get planned goal-focused workouts with everything you need (including written and video directions, reps and sets, and rest times) by fitness professional, Iulia Danilova.