20 Best Landmine Exercises

You can build mass and strength by challenging yourself with landmine exercises.

Landmine workouts are empowering and extremely helpful and should be part of your training arsenal.

It is extremely versatile and effective for building functional strength through all planes of motion.

You can train your legs, chest, shoulders, arm, back, and core with these landmine exercises. They are all based on the most fundamental movements (squat, lunge, push, pull, and rotation).

I’ve personally found landmine exercises, especially press and row, help to build upper body strength.

Here are my top 20 landmine exercises to supercharge your training.

How To Do Landmine Exercise

You’ll need a barbell, a landmine attachment, and weight plates.

A landmine attachment is a short tube mounted to a swivel joint that allows a barbell to move 360 degrees. This allows you to apply force both vertically and horizontally.

While using a landmine attachment is great, it is not mandatory. You can rest the barbell against a secure surface, such as a wall, box, or other object, or on a non-slip surface.

Let’s Do it

1. Securely attach the landmine to a wall or weight plates.
2. Place the weight plates onto the other end of the barbell.
3. Stand with your feet shoulder-width apart and grip the bar.
4. Choose the grip based on the exercise, like both hands and single-hand grips.
5. Do the exercise use like.

Popular Landmine Exercises

• Landmine Press (shoulders, triceps)
• Landmine Squat (legs, glutes, core)
• Single-Arm Landmine Row (back, biceps)
• Landmine Lunge (legs, glutes)
• Landmine Russian Twist (core)
• And many more!

20 Barbell Landmine Exercises for Full Body

Now that you know how to use a landmine, here are 20 exercises you can do with it.

1. Landmine Squat to Press (aka Thruster)

The landmine squat to press is a multijoint exercise that targets every single muscle in your body.

The muscles worked during this landmine exercise are your quads, glutes, core, triceps, shoulders, chest, serratus anterior, and even lats, but all your other muscles will also be involved to help stabilize.

This is the one if you want a landmine exercise that will burn many calories, build total-body strength, and stimulate muscle-building hormones.

How To Do

1. Hold the bar with both hands at about mid-chest level.
2. Ensure your elbows are tucked to your sides for support and stability.
3. Take a squat stance, and then try to lower your hips as deep as possible.
4. When you reach the bottom of your squat, explode up.
5. As you come up, simultaneously press the bar until your arms are fully extended.
6. Hold for 2–3 counts, and then slowly lower the bar to your chest and repeat. 

Tips

• Keep a controlled motion and avoid jerky movements.
• Don’t let your knees push out before your toes; keep weight on your heels.
• Not rounding your back.

2. Landmine Squat

The landmine squat is an excellent power exercise to build quality muscle mass in the Quads.

However, the landmine front squat recruits more stabilizer muscles, including various back muscles, shoulders, and chest.

It is one of my favorite leg exercises, and I do it to train and build strong legs.

How To Do

1. Position the barbell at your chest and place your hands at the end of the barbell collar.
2. Keep your core tight and elbows tucked to maintain the barbell position firmly.
3. Now, bend your knees and drive your hips back to lower yourself until your thighs are parallel to the floor.
4. When you reach the bottom of your squat, push the force from the heels of your feet back to a standing position.

Tips

• Keep your back straight, your torso upright, and your head facing forward.
• The barbell will remain at the center of your upper chest.

Know More: 15 Best Barbell Leg Workout For Mass And Strength

3. Landmine Reverse Lunge

The Landmine reverse lunge is a brilliant exercise to develop balance, coordination, and your legs’ unilateral (one-sided) functional strength.

They are a power move to build quads and butt muscles. They offer all the same benefits as a traditional lunge.

It is great for building lower body strength, size, and core and hip stability.

How To Do

1. Position the barbell up at your side with one hand at the end of the collar.
2. Keep your feet about hip-width apart.
3. Step back and lower your right foot until both legs are 90 degrees apart.
4. Come back up, using the driving force from the heel of your fixed front leg.
5. Continue performing the lunges, alternating the sides after completing the rep from one side.

Tips

• Bend as low as you can without losing your form.
• Keep your torso upright and your head facing forward.
• If you suffer from balance problems, avoiding them or using your body weight while holding on to a steady object is best.

4. Landmine Lateral Lunges

The side lunge is a great exercise because it works the sides of the glutes and quads.

Mastering the side lunge (along with the reverse lunge) will help you build strength and stability in each leg and improve your balance.

How To Do

1. Place the barbell at your chest level.
2. Stand tall with your feet parallel and shoulder-width apart.
3. Your back should be straight, and your weight should be on your heels.
4. Take a big step to the side and keep your torso upright.
5. Now lower it until the knee of your leading leg is bent at around 90°.
6. Push back up and return to the starting position.

Tips

• Keep your back straight and core engaged.
• Be sure not to drop the chest too far forward.
• Don’t allow the knee to push forward over the toes.

Know More: Barbell Reverse Lunges: Muscle Worked, Benefits And Foam

5. Landmine Romanian Deadlift

The landmine RDL offers all the same benefits as a traditional barbell RDL, but due to the bar path, it impressively ensures a high level of stretching tension on the eccentric phase.

• It is an excellent way to build muscle and strength in your hamstrings and glutes.
• It also emphasizes your lower back (erector spinae).

How To Do

1. Stand in front of the barbell landmine with your feet about hip-width apart.
2. Shoot your hip back and bend your knees slightly so that you can lean your torso downward and pick up the weight with both hands.
3. Your spine should be straight with a high hip hinge.
4. Extend at your hips, driving them forward and raising your torso up to a standing position.
5. Perform a hip hinge again to lower the weight.
6. Go as low as you can while maintaining a straight spine and without flexing your knees.
7. Drive your hips forward through hip extension to a standing position and repeat. 

Tips

• Keep your knees stiff, your back and arms straight, and your head up.
• Do not allow the bar to drift away from your body during the lift. Keep the barbell close to your body.
• Lower the weight until your hamstrings reach full stretch without rounding your spine.

6. Landmine Chest Press

Although the landmine chest Press is not popular, it has many benefits. It works your inner and upper chest muscles, as well as your triceps and anterior deltoids.

It can be performed in a kneeling position, which increases core involvement and can improve core stability and strength of the abdominal muscles.

How To Do

1. Place a barbell in a landmine holder or set up a barbell in a corner.
2. Then, add weight plates to the free end of the barbell.
3. Take a half-kneeling position with the knee under your hip, toes tucked, and rib cage down.
4. Press the barbell up straight in front of you until your arms are extended, avoiding hyperextension at the elbows.
5. Hold the weight for a second and focus on contracting your chest muscles.
6. Slowly lower the weight back towards your chest and then repeat for the recommended reps.

Tips

• Keep a neutral spine while you do the movement to prevent injury.
• To secure the barbell, you can interlock your hands around the bar.

Read More To Know More: Barbell Chest Exercises For Bigger And Stronger Pecs

7. One Arm Floor Landmine Press

The angled barbell still allows you to press with the same range of motion as a regular floor press (i.e., until your triceps touch the floor). It also allows for a neutral grip, which is easier on the shoulders.

Furthermore, some people may find that the thicker handle relieves stress on the elbows, which is an added benefit.

How To Do

1. Lie flat on the floor, bend your knees, and keep your feet on the floor.
2. Take the grip of one side of the landmine by one arm above your chest.
3. Lift one side of the landmine off the chest and hold it at arm’s length above you.
4. Now lower the landmine under controlled motion until it touches above the chest (around the nipple area).
5. Now, raise it until your arms are nearly locked out.

Tips

• Keep a controlled motion and avoid jerky movements.
• Do not bounce the weights off the chest.
• Avoid too much arching of the back.

8. Landmine Chest Fly

The landmine floor one arm chest fly is a unilateral exercise that targets the chest, shoulders, and triceps muscles.

You can also perform this exercise with both arms by using a double-sided landmine attachment or performing the exercise one arm at a time.

You can also perform the exercise on a bench instead of on the floor.

How To Do

1. Place one end of the landmine barbell in the corner of a room, or use a landmine attachment.
2. Lie on the floor with your head facing the landmine attachment.
3. With one hand, grab the other end of the bar.
4. Lower the arm down and out to the side in a controlled manner until you feel a stretch in your chest.
5. Contract your chest muscles to return your arm to the starting position.

Tips

• Use a lighter weight to ensure proper form and avoid strain on your shoulder joint.
• Avoid jerky or fast movements and focus on a slow and controlled motion.

Know More: Chest Dumbbell Fly: Muscle Worked, Foam, Alternative

9. Landmine Single Arm Bent Over Row

It is the best exercise if you want to strengthen the upper back. It works your rear delt, rhomboids, teres major, middle traps, lats, and biceps.

It is also a great anti-rotation exercise, as you must keep your torso squared toward the ground to resist rotation.

How To Do

1. Stand parallel to the bar with the end of the barbell on your left side.
2. Your feet should be hip-width apart. Get into a bent-over position.
3. Grab the collar of the barbell with an overhand grip.
4. Do a row by raising your elbow as high as you can.
5. Squeeze at the top and feel the tension in your upper back.
6. Slowly lower the bar back down to full elbow extension, then repeat.

Tips

• Do not use more weight than you can handle. This fatigues your spinal erectors and says goodbye to form.
• Exhale while pushing movement, and inhale when returning to the starting position.

Read More To Know More: Rear Delt Row: Muscle Worked, Benefits, Alternate

10. Landmine Deadlift

The deadlift is the King of all exercises. The deadlift is designed to build a bigger body than any other exercise.

The Landmine deadlift is the best exercise for posterior chain muscle strengthening.

It works your whole body, including the Lower back, upper back, arms, legs, and buttocks.

How To Do

1. Stand in front of the barbell landmine with your feet about hip-width apart.
2. Remember to keep your back as straight as possible.
3. Now raise the bar from the ground using your hamstrings and glutes.
4. Your heels, not your toes or elbows, provide the initial movement.
5. Raise it to the point where your body is erect.
6. Complete the lift, and do not go only halfway through.
7. Now lower the bar slowly at a steady pace by bending at the hips first and then at the knees.
8. Let the weight touch the ground briefly before you begin the next rep.

Tips

• If performed deadlift incorrectly, it can cause more harm than good. Keep the back straight at all costs.
• Lower back muscles take a long time to recuperate; hence, heavy deadlifts will do the job once a week.
• Go with the full range of motion and keep the form correct.

11. Meadows Row

The meadow’s row is a unilateral landmine exercise that targets the muscles of the back. It also challenges one’s grip and indirectly targets the bicep muscles.

This exercise targets your lats, traps, and rear delts. If done properly, it will create small muscle tears, which will heal and ensure your muscles grow stronger and larger.

How To Do

1. Position a barbell in a landmine attachment or wedged into the corner of a wall.
2. Hinge forward with a staggered stance and grasp the barbell with a pronated (overhand) grip.
3. Begin the movement by driving the elbow behind the body while retracting the shoulder blade.
4. Pull the barbell towards your hip until the elbow is at (or just past) the midline.
5. Then, slowly lower the barbell back to the starting position under control.

Tips

• Don’t allow momentum to dictate the movement; control the barbell throughout each rep.
• Be sure to allow your arm to hang down for a greater stretch and better range of motion.

12. T-Bar Row 

The T-bar row is the classic landmine exercise. It is challenging, but building a strong back is essential for developing a quality physique and staying injury-free for life.

It will do an absolutely stellar job of targeting your lats, traps, posterior delts, and rhomboids.

This is one of the best exercises you can do for pure back thickness. I usually do it during my back workout.

How To Do

1. With the barbell loaded, stand over the bar with a wide stance.
2. Get into a bent-over position with your spine straight and chest up.
3. Bend at the hips and keep your back arched throughout the movement.
4. Lift the bar until the bar touches your chest, keeping the back straight.
5. Now, slowly lower the bar until it nearly touches the ground.

Tips

• Exhale while you exert.
• Avoid hunchback bending as it leads to Injury.
• Go Complete range of motion.

Know More: How To Perform The Chest Supported Row And Its Variations

13. One Arm Landmine Shoulder Press

Despite not being a commonly known exercise, the one-arm landmine shoulder press offers numerous benefits in terms of developing your upper chest and shoulder muscles.

It can be performed in a standing position, which increases core involvement and can improve core stability and strength of the abs.

To train my shoulder effectively, I usually do 15-20 reps on each side in a controlled manner. You should also try this with light weights.

How To Do

1. Hold the weighted end of the barbell with one hand.
2. Clean that bar up to shoulder height and tuck your elbow into your side.
3. Make sure the barbell is wedged securely in a landmine device or corner.
4. Your knee should be level and shoulder-width apart.
5. Press the weight up with one hand until your arm is extended, then bring it back down slowly.
6. With control, lower the bar back down to the starting position.

Tips

• Hold a neutral spine throughout the movement to prevent injury.
• Exhale on pushing movement, and inhale when returning to the starting position.
• Contract the chest muscle at the top of the movement.

14. Kneeling Alternate Landmine Shoulder Press

Kneeling alternate landmine shoulder press is one of the fantastic exercises for your anterior delt and chest, but it is also going to work your lateral deltoid and triceps, too.

It’s somewhat similar to an incline press in that regard, as you are pressing up at an angle.

How To Do

1. You should kneel in front of the landmine and hold the barbell collar with your palms on each side.
2. Ensure the bottom of your palm is slightly on the underside of the barbell’s collar.
3. Squeeze your hands together, then press the barbell upwards.
4. Then, slowly bring the barbell back down while maintaining the squeeze on the collar.
5. When your elbows are at your side, Keep alternating the sides and focus on your pecs at all times during the exercise.

Tips

• Hold a neutral spine throughout the movement to prevent injury.

15. Landmine Lateral Raise 

The landmine lateral raise is a lateral raise variation that forces you to move in a somewhat fixed plane of motion.

It is an exercise used to target the lateral deltoid muscles of the shoulder.

However, due to the bar path of the landmine, things are a little different with this lateral raise than they are with a dumbbell.

With a landmine lateral raise, the bar path is up and out from the inside, so shoulder abduction and flexion occur on the concentric phase and some shoulder abduction on the eccentric phase.

How To Do

1. Stand perpendicular to the landmine with the end of the bar in one hand and down at your arm’s contralateral side.
2. While keeping your arm straight, perform a lateral raise motion, bringing your arm up at a diagonal angle across your body.
3. At the top, your arm will be held out laterally, and your hand will be a little overhead level with your palm facing forward. 
4. Slowly lower the barbell back to the starting position under control.

Tips

• Ensure you’re not leaning back as you raise the barbell.
• Inhale at the bottom of the movement and exhale as you raise the barbell to the top.

16. Landmine Rear Delt Raise

Landmine rear delt raises are an excellent exercise for identifying and working specifically on rear deltoid muscles.

For complete shoulder muscle development, landmine rear delt raises are a must-do. Thus, the exercise hit specifically the rear shoulder head by isolating it better than any other shoulder exercise.

How To Do

1. Stand next to the end of the barbell so you’re facing away from the landmine.
2. With your feet narrower than shoulder width.
3. Grasp the end of the bar with an overhand grip, hinge your hips, and bend forward so your back is flat.
4. Raise the bar outward until your arm is parallel to the floor.
5. Slowly lower the barbell back to the starting position under control.

Tips

• Your arms should be parallel to your shoulders.
• Keep strict form to isolate the rear delts.

17. Landmine Twists

The landmine twist is a rotational abdominal movement performed using an angled barbell anchored at floor level in a landmine device.

It can also be performed by sticking a barbell in the corner of a room.

It targets the deep muscles of the core, including both the obliques and the transversus abdominis.

I enjoy this exercise because I feel that my abs are completely trained after doing it.

How To Do

1. Position a bar into a landmine or securely anchor it in a corner.
2. Load the bar to an appropriate weight.
3. Raise the bar off the floor, taking it to shoulder height with both hands.
4. Extend your arms in front of you. Adopt a wide stance.
5. Rotate the trunk as you swing the weight all the way down to one side.
6. Keep your arms extended throughout the exercise.
7. Reverse the motion to swing the weight all the way to the opposite side.

Tips

• Keep your knees slightly bent as you rotate.
• Try to keep your arms straight.

18. Landmine Hip Rotation

When performed correctly, landmine hip rotations are a great exercise for developing core strength and hip mobility.

This exercise can help to improve hip mobility, increase glute activation, and challenge your balance and stability.

This exercise is a great addition to sports where rotational movements such as Judo, MMA, Baseball, Golf, and even surfing are used.

How To Do

1. Start by standing in front of the landmine with your feet shoulder-width apart.
2. Hold the end of the bar with both hands and position the bar at the side of your hip.
3. Keep your core engaged and rotate your hips to the opposite side of the bar.
4. Pause momentarily, then slowly rotate your hips back to the starting position.
5. Repeat on the other side.
6. Aim for 3–4 sets of 10–12 reps on each side.

Tips

• Try to keep your arms straight.
• Keep your core engaged.
• Focus on rotating your hips as far as possible without straining your back.

19. Landmine Reverse Lunge to Knee Drive

The landmine reverses lunge to knee drive, which is one of the metabolic exercises.

It offers the same benefits as the side load reverse lunge, but in an even more dynamic way. Plus, it adds a very high degree of anti-rotational work, as you must resist rotation and lateral flexion with each rep. 

The knee drive itself is good for engaging the core, strengthening your legs, getting your heart rate up, and improving momentum, coordination, and flexibility.

How To Do

1. Stand with your body perpendicular to the barbell landmine.
2. Hold the Landmine from both arms near your middle chest.
3. The landmine must be completely secured.
4. Step back into a lunge position with your feet hip-width apart.
5. Drive your front leg up and forward from the bottom of your lunge.
6. When you reach the standing position, your knee should be up near the end of the barbell.

Tips

• Bend as far and low as possible without losing form.
• Keep your torso upright and your head facing forward.

20. One-leg Romanian Deadlifts

The single-leg RDL is a unilateral movement, so it will help increase the demand on your core and hips through anti-rotation.

Overall, it’s a great exercise for increasing hamstring and glute health and enhancing bilateral strength and performance.

How To Do

1. Hold the barbell collar with a neutral grip and position it, so it is directly in line with the left side of your hip.
2. Stand with your feet shoulder-width apart and knees slightly bent.
3. Raise your left leg off the floor without changing the bend in your knee.
4. Keep your back naturally arched and hinge at your hips, lowering your torso until it’s almost parallel to the floor.
5. Come back up by extending at the hips, tap the ball of your left foot to the floor, and repeat.

Tips

• Make sure your back stays neutral throughout the movement.
• Keep soft knees and ensure the movement occurs primarily at your hips.

Tips and Techniques With Landmine Workout Routine

Although landmine exercises are relatively safe in terms of free-weight equipment, you still need to take certain precautions.

Follow these tips when using a landmine:

1. Focus On Form

Focus on good, proper form before using heavy loads. Once you are comfortable with the movement, add weight, and since it’s plate-loadable, you can do so in smaller increments.

2. Understand Landmine Mechanics

Understand that it’s harder to move with the loaded end (the working side) of the barbell closer to the ground due to the unique arc-shaped bar path.

This means lying, kneeling, and half-kneeling exercises will feel heavier and harder than standing exercises.

The barbell will move in an arc rather than a straight path, so get used to that feeling.

3. Secure the Bar

Ensure your set-up is secure before each exercise, especially if you use a corner wall setup. Every so often, the bar can move out of position when loading it.

4. Warm-up

Before starting any exercise, it’s important to warm up properly to avoid injury.

Spend a few minutes doing dynamic stretches and light cardio to warm your muscles up and ready to work.

5. Start with lighter weights

Landmine exercises can be challenging, especially if you’re new to the movement. Start with lighter weights to get comfortable with the exercise and gradually increase as your strength and technique improve.

6. Keep your core engaged

Many landmine exercises require core stabilization, so ensure you engage your core throughout the exercise to help stabilize your spine and avoid straining your lower back.

7. Select the Training Plan As Per Your Goal

1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with moderate resistance.
2. For muscle strength, Aim for 3-5 sets of 6-10 reps with a heavier resistance.
3. For muscle hypertrophy (increased muscle size), Aim for 3-4 sets of 8-12 reps with moderate to heavy resistance.

It is always best to start with fewer reps and sets and then gradually increase as your strength improves.

8. Full-Body Landmine Workout Routine for Beginners

9. Upper Body Landmine Workout Routine

10. Lower Body Landmine Workout Routine

FAQs

Are landmine exercises safe?

Landmine exercises are safe if performed correctly and with proper form.

You should start with lighter weights and gradually increase the weight and reps as you get more comfortable with the movements. Also, make sure to warm up before starting the workout and take breaks as needed.

Can landmine exercises be done at home?

Yes, you can do landmine exercises at home with a landmine attachment and a barbell or other weighted device.

Are landmine exercises suitable for beginners?

Yes, beginners can do landmine exercises as long as they start with lighter weights and increase the weight and reps as they get used to the movements.

Takeaways

Landmine exercises are a versatile and effective way to add variety to your workout routine and challenge your muscles in new ways.

By using a landmine, you can target different muscle groups and improve your overall strength, balance, and stability.

Landmine exercises can benefit all body parts, including your core, legs, back, chest, shoulders, and glutes.

We hope this post has inspired you to put that landmine to use at your gym.

You don’t have to try all these landmine exercises right away, but over the next few weeks, pick one or two that make sense for each workout and incorporate them into your routine.

References

1. Diamant W, Geisler S, Havers T, Knicker A. Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes – An Empirical Analysis. Int J Exerc Sci. 2021 Apr 1;14(1):187-201. PMID: 34055137; PMCID: PMC8136577.
2. Collins KS, Klawitter LA, Waldera RW, Mahoney SJ, Christensen BK. Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women. J Strength Cond Res. 2021 Oct 1;35(10):2661-2668. doi: 10.1519/JSC.0000000000004094. PMID: 34341315.
3. Lincoln, Merrick A. PT, DPT, CSCS1; Sapstead, Gareth W. MSc, CSCS2; Moore, Kayla N.1; Weldon, Anthony PhD, CSCS3. Exercise Technique: The Landmine Row. Strength and Conditioning Journal 45(3):p 371-378, June 2023. | DOI: 10.1519/SSC.0000000000000751
4. Oleksy, Ł.; Kuchciak, M.; Bril, G.; Mika, A.; Przydział, M.; Pazdan-Śliż, I.; Kielnar, R.; Racheniuk, H.; Adamska, O.; Deszczyński, M. Intra-Rater and Test–Retest Reliability of Barbell Force, Velocity, and Power during the Landmine Punch Throw Test Assessed by the GymAware Linear Transducer System. Appl. Sci. 2023, 13, 10875. https://doi.org/10.3390/app131910875
5. Liao, Kai-Fang , et al. Effects of Unilateral vs. Bilateral Resistance Training Interventions on Measures of Strength, Jump, Linear and Change of Direction Speed: A Systematic Review and Meta-Analysis. 3 July 2021, https://doi.org/10.5114/biolsport.2022.107024.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.