Landmine Exercises for Building Muscle and Strength

If you want to add some freshness and variety to your workouts and give yourself a new challenge, give these landmine exercises a try.

Landmine exercises are empowering, and extremely beneficial, and can be a key component in your training arsenal.

The landmine is extremely versatile and effective for building functional strength through all planes of motion, as well as packing on some serious muscle mass.

You can target your legs, chest, shoulders, arm, back and core with landmine exercises that are based on the most fundamental movement patterns (squat, lunge, push, pull, and rotation)

In this post, we also everything you need to know about:

• What is landmine exercises,
• Benefits of using a landmine
• Best landmine exercises for all muscle groups.
• For each exercise, we provide step-by-step instructions and pro-tips.

What Is A Landmine Exercise?

If you’ve ever seen someone at the gym holding on to one end of a barbell at a diagonal angle with the other end stuck into a corner or slid into some contraption. It means you know what a landmine exercise is.

But here’s the thing, technically a landmine is just an attachment to insert one end of a barbell’s sleeve into attachment.

It is basically a short tube mounted to a swivel joint that allows a barbell to have 360 degrees of movement, so you can apply force both vertically and horizontally at the same time.

While using a landmine attachment is great, it is not mandatory. You can rest the barbell against a secure surface like a wall, box/other objects, or on a no-slip surface.

So really, all that is required to perform landmine exercises is a barbell and perhaps several weight plates. To be very clear, you absolutely need to be sure that the bar is in a stable position and will not slip. This is necessary.

Benefits Of Landmine Exercises

A landmine makes many exercises and movements safer and easier to do, which reduces the risk of getting hurt. Several additional benefits are provided here:

1. Efficient

You can often seamlessly transition from one exercise to the next, so you can get more done in less time. Who doesn’t want that?

2. Minimal Equipment Required

All you need is a barbell and weight plates. You may also use a band to provide additional resistance.

While having a landmine attachment is great, but it is not mandatory.

3. Friendlier for all Lifters

It mimics many movements that are done with barbells and dumbbells, but are often easier to learn.

This is largely due to the fixed position of the one end of the barbell, and the natural arc that the barbell travels.

4. Target Most Fundamental Movements

It can be extremely useful in helping trainees master most of the key fundamental movements (squatting, hinging, lunging, pushing, pulling).

Due to the more stable and predictable nature of the bar-path.

5. Provide Variations

Landmine exercises can be a great way to regress or progress movements, and can bridge the gap between many movements.

6. Low Intimidation Factor

Let’s face it, not everyone has the desire to perform barbell lifts, and there is nothing wrong with this whatsoever.

As I discussed above, landmine exercises provide similar benefits to many of the barbell exercises and are much less daunting to perform.

Training should be fun and empowering, and should not bring people needless stress.

7. Provide Many Great Alternatives To Unsupported Pressing Movements

Landmine exercises can allow people to perform many barbell or dumbbell exercises that they might not otherwise be able to perform safely, effectively, and confidently, such as overhead pressing.

8. Provide Similar Benefits To Many Olympic Lifts

Landmine “power” exercises can be a great tool for athletes, and often provide similar benefits as Olympic lifts, but are easier to learn, and are generally lower risk.

9. Injury Recovery/Training Around An Injury

Due to the fixed position of one end of the barbell and the more stable and predictable bar path, landmine exercises can sometimes be an extremely valuable tool to use during injury recovery.

What Muscles Worked During Landmine Exercises

Because you can do a squat, lunge, push, pull, and rotation movements with a landmine, you can target every muscle in your entire body.

However, landmine exercises and workouts are especially effective at targeting your major muscle groups: deltoids, back, chest, legs, glutes, and core. 

We are going to show you the best landmine exercises that target specific muscle groups, as well as a few full-bodied, multi-planar exercises.

That way you can isolate muscles for hypertrophy and perform big compound movements for androgen hormonal boosts, strength gains, and fat loss.

To be clear, your tempo while performing each exercise should remain roughly the same, as rushing each rep and chasing exhaustion will make you more prone to suffering breakdowns in form.

20 Landmine Exercises for Ultimate Muscle Activation

These exercises use a barbell and a landmine attachment to target multiple muscle groups and improve your strength and endurance.

Here are 20 landmine exercises to add to your workout routine.

Landmine Exercises for Legs

When most people think of heavy leg day lifting, they usually think of barbell squats and deadlifts.

While those movements are undeniably fundamental leg day staples, there is another tool to incorporate leg day lifts in a joint-friendly manner.

Here are some landmine exercises for your legs.

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

All in all, if you want a landmine exercise that’s going to burn a lot of calories, build total-body strength, and get those good muscle-building hormones flowing, this is the one.

How To Do Landmine Squat to Press

1. Hold the bar with both hands at about mid-chest level and with your elbows tucked to your sides for support and stability.
2. From a squat stance, lower your hips down as deep as you can go, don’t let your knees push out in front of your toes and keep weight on your heels.
3. When you reach the bottom of your squat, explode up. As you come up, simultaneously press the bar up until your arms are fully extended.
4. Lower the bar back down to your chest slowly and controlled, then repeat. 

Tips

• Keep a controlled motion and avoid jerky movements.
• 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, your shoulders, and your chest.

The landmine squat entails holding the barbell up at the center of your chest.

How To Do Landmine Squat

1. Position the barbell up at your chest with your hands at the end of the barbell collar, palms in and slightly under.
2. From a standing position, with your core tight and elbows tucked to maintain the barbells position firmly.
3. Perform a landmine squat, bending your knees and driving your hips back to lower yourself until your thighs are parallel to the floor.
4. When you reach the bottom of your squat, drive force from the heels of your feet back to a standing position.
5. The barbell will remain at the center of your upper chest throughout the movement, similar to a goblet squat.

Tips

• Keep your back straight, torso upright, head facing forward, and feet flat.
• Start light and add weight gradually, allowing your legs and lower back time to adapt.
• The barbell will remain at the center of your upper chest throughout the movement, similar to a goblet squat.

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 the unilateral (one-sided) functional strength of your legs, which is important for athletic performance and overall fitness.

Barbell Lunges are a power move to build quads and butt muscles. Learn the correct technique and blast your thighs now.

Similar to the landmine squat, the landmine reverse lunge offers all the same benefits as a traditional lunge.

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

How To Do Landmine Reverse Lunge

1. Position the barbell up at your side with your one hand at the end of the barbell collar.
2. With your feet about hip width apart, step your right foot back and lower down so that both legs are at 90˚ and your torso is completely upright. This means you will probably be stepping back just about 2 feet.
3. Come back up driving force from the heel of your fixed front leg.
4. Ensure you are ready with your core tight, then step back with your left leg.
5. Continue performing the lunges, alternating the sides after completing the rep from one side.

Tips

• Bend as far and low as possible without losing form.
• Keep your torso upright and your head facing forward.
• If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object.

4. Landmine Lateral Lunges

The side lunge is a great exercise because it works the sides of the glutes and quads, which are important stabilizer muscles for the hip joint.

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

How To Do Landmine Lateral Lunges

1. Position the barbell up at your chest with your one hand at the end of the barbell collar, palms in and slightly under.
2. Start by standing tall with your feet parallel and shoulder-width apart.
3. Your back should be straight and your weight on your heels.
4. Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight.
5. 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 Deadlifts

The landmine RDL offers all the same benefits as a traditional barbell RDL, but due to the bar path, it does a really great job of ensuring 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.

This exercise is going to emphasize your hamstrings, glutes and low back (erector spinae).

How To Do Romanian Deadlifts

1. Stand in front of the barbell landmine with your feet about hip width apart.
2. Shoot your hip back and put a slight bend in your knees so that you can lean your torso downward to 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. Really feel the contraction in your glutes and hamstrings as you do this.
6. Perform a hip hinge again to lower the weight down.
7. Go as low as you can while maintaining a straight spine and without flexing your knees.
8. 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.
• Keep soft knees and ensure the movement occurs primarily at your hips.
• Lower the weight until your hamstrings reach full stretch without rounding your spine.

Landmine Exercises for Chest

Using the landmine barbell at an angle allows for a greater range of motion in chest exercises, which can help to activate the muscles more effectively than traditional exercises like bench press.

There are many different landmine exercises that target the chest muscles from different angles.

6. Landmine Chest Press

The landmine chest Press is not a popular exercise yet provides many benefits in regard to progressing your inner and upper chest but also in the muscles that work alongside – the triceps and the 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 Landmine Chest Press

1. Place a barbell in a landmine holder or set up a barbell in a corner. Then add weight plates to the free end of the barbell.
2. Assume a half kneeling position with the knee under your hip, toes tucked, and rib cage down.
3. Press the barbell up straight in front of you until your arms are extended, avoiding hyperextension at the elbows.
4. Hold the weight for a second and focus on contracting your chest muscles.
5. 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.
• Lean your body forwards slightly and engage your core muscles to help with stabilization.

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

7. One Arm Floor Landmine Press

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

Moreover, some folks will find that the thicker handle helps to relieve stress on the elbows, which is an added bonus.

The landmine allows for greater loading potential, and because the barbell is already elevated off the ground, it’s much easier and safer to get in and out of position.

How To Do Landmine Floor Chest Press

1. Lie flat on the floor, bend your knees and keep your feet on the floor for better balance.
2. Take the grip of one side of landmine by one arm above your chest.
3. Lift the 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 Floor One Arm 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 Landmine Chest Fly

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 and grab the other end of the bar with one hand.
3. Extend your arm and keep it straight up with the palm facing inward.
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 bring your arm back up to the starting position.
6. Repeat for the desired number of reps and then switch sides.

Tips

• Keep your core engaged and your back flat on the floor.
• 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

Landmine Exercises for Back

Using a landmine for back exercises provides a unique range of motion and helps activate different muscles in the back, shoulders, and arms.

Landmine exercises can help to reduce stress on the lower back, making it a great option for those with lower back issues.

9. Landmine Single Arm Bent Over Row

The Landmine single arm bent over row is the best exercise if you want to strengthen the upper back and add massive muscle to it.

The one arm bent over the row works your rear delt, rhomboids, teres major, middle traps, lats, and biceps.

It’s also a great anti-rotation exercise, as you need to resist rotation by keeping your torso squared forward toward the ground.

How To Do Landmine Single Arm Bent Over Row

1. Stand parallel to the bar with the end of the barbell at your left side.
2. Your feet should be hip width apart.
3. Get into a bent over position by shooting your hip back (hinge), bending at your knees slightly, and leaning your torso forward.
4. Grab the collar of the barbell with an overhand grip.
5. Perform a row, bringing your elbow up as high as you can. Your elbow should come to full flexion.
6. Squeeze at the top, really feeling the tension in your rear delts and upper back.
7. 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 on pushing movement, and inhale when returning to the starting position.
• Hold a neutral spine throughout the movement to prevent injury.

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 Landmine Deadlift

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 and contract your back and hamstrings.
3. Now raise the bar from the ground using your hamstrings and glutes.
4. You should keep your legs slightly bent, back straight and head looking up.
5. The initial movement is to be provided by your heels and not toes or elbows.
6. Raise it to the point where your body is erect. Do not hyperextend your body as the weight shifts to the lumbar spine.
7. Complete the lift and do not go only halfway through.
8. Now lower the bar slowly at a steady slow pace by bending at the hips first and then at the knees and let the weight touch the ground for a moment 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 along to recuperate and hence once a week heavy deadlifts will do the job.
• Go full range of motion and keep form correct.
• Avoid jerky movements and keep them controlled.

11. Meadows Row

The meadow’s row is a unilateral landmine exercise used to target the muscles of the back. The meadows row also challenges one’s grip and indirectly targets the muscles of the bicep.

This exercise is designed to target your lats, traps, and rear delts. If done properly, it will create small tears in your muscles, which will heal and ensure your muscles grow stronger and larger.

How To Do Meadows Row

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, and then slowly lower the barbell back to the starting position under control.
5. Repeat for the desired number of repetitions on both sides.

Tips

• Don’t allow momentum to dictate the movement, control the barbell throughout the entirety of each rep.
• Be sure to allow your arm to hang down for a greater stretch and better range of motion.
• Keep your core tight and don’t forget to exhale as you lift up and inhale as lower back down.

12. T-Bar Row 

The T-bar row is the classic landmine exercise. It is a challenging exercise, but building a strong back is a must in order to develop a quality physique and stay injury-free for life.

It is going to 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.

How To Do T-Bar Row 

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

Landmine Exercises for Shoulders

Doing shoulder workouts with a landmine can provide a unique range of motion, activate different muscles in the shoulders, and help to reduce stress on the joints.

Here are some of the best shoulder exercises you can perform with a landmine station.

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 abdominal muscles.

How To Do Landmine Shoulder Press

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. Keeping your core braced and knees soft, press the bar up and away from you, fully extending your arm at the top.
6. Press the weight up with one hand until your arm is extended, then bring it back down slowly.
7. 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, 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 Alternate Landmine Shoulder Press

1. Take a kneeling position in front of the landmine and hold the barbell collar with your palms on each side.
2. Make sure 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, focusing on contracting your pecs to power the movement.
4. Go to full lockout, 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

1. Hold a neutral spine throughout the movement to prevent injury.
2. Exhale on pushing movement, inhale when returning to the starting position.

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 it is with a dumbbell.

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

How To Do Landmine Lateral Raise 

1. Stand perpendicular to the landmine with the end of the bar in one hand and down at your arms 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 over head level with your palm facing forward. 
4. Slowly lower the barbell back to the starting position under control. Repeat for the desired number of repetitions.

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 to isolate and work 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 Landmine Rear Delt Raise

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. Repeat for the desired number of repetitions.

Tips

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

Landmine Exercises for Core

Landmine exercises require stabilization of the core, which can help to engage and strengthen the muscles in your abdomen, lower back, and hips.

Additionally, incorporating landmine exercises into your core workout can provide a unique range of motion and challenge your balance and coordination.

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.

How To Do Landmine Twists

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 with your arms extended in front of you. Adopt a wide stance.
4. Rotate the trunk as you swing the weight all the way down to one side.
5. Keep your arms extended throughout the exercise.
6. Reverse the motion to swing the weight all the way to the opposite side.

Tips

• Keep a slight bend in your knees as you rotate, this should help take a bit of tension off your lumbar spine during the movement.
• Try to keep your arms straight.

Landmine Exercises for Glutes

Incorporating landmine exercises into your glute workout can help to activate different muscle groups in your glutes, hips, and thighs.

The landmine also provides a unique range of motion, which can target the glutes in different ways and challenge your muscles in new ways.

18. Landmine Hip Rotation

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

It involves holding the end of a landmine barbell and rotating the hips to one side, then to the other side, while keeping the torso stable.

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 are used such as Judo, MMA, Baseball, Golf, and even surfing.

How To Do Landmine Hip Rotation

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. Keeping your core engaged, rotate your hips to the opposite side of the bar while keeping your upper body stationary.
4. Pause for a moment, 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 you can without straining your back.

19. Landmine Reverse Lunge to Knee Drive

The landmine reverses lunge to knee drive is a 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 Landmine Reverse Lunge to Knee Drive

1. Stand with your body perpendicular to the barbell landmine. Hold the Landmine from both arms near your middle chest.
2. Landmine to be completely secured in place. With your feet hip width apart, step back into a lunge.
3. From the bottom of the lunge, drive up from the heel of your front leg in an explosive manner while simultaneously driving your back leg up and forward.
4. When you reach the standing position, your knee should be up near the end of the barbell.
5. Repeat for a number of reps, then switch sides when ready. 

Tips

• Bend as far and low as possible without losing form.
• Keep your torso upright and your head facing forward.
• If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object.

20. One leg Romanian Deadlifts

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

Overall, it’s a great exercise for increasing hamstring and glute health, reinforcing proper hamstring engagement during deadlifts, improving joint function at the hips, and enhancing bilateral strength and performance.

How To Do One leg Romanian Deadlifts

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. As you do this, 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.
6. Switch sides after you complete a number of reps. 

Tips

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

Tips for a Safe and Effective Landmine Workout

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 do a movement 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

Make sure your set-up is secure before each exercise, especially if you are using a corner wall set up. 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 get your muscles warmed 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 make sure you’re engaging your core throughout the exercise to help stabilize your spine and avoid straining your lower back.

Training Plan As Per Your Goal

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

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60-90 seconds.

Incorporating a mix of bodyweight exercises, cardio, and weight training can help to achieve a balanced and well-rounded workout routine.

Full Body Landmine Workout for beginners

Exercise	Sets	Reps	Rest
Landmine Squat	3	10-12	60-90 seconds
Landmine Bent Over Row	3	10-12	60-90 seconds
Landmine Chest Press	3	8-10	60-90 seconds
Landmine Hip Rotation	3	10-12	60-90 seconds
Landmine Shoulder Press	3	10-12	60-90 seconds

Upper Body Landmine Workout Sample

Exercise	Sets	Reps	Rest
Landmine One Arm Chest Press	3-4	10-12 (each arm)	60-90 seconds
Landmine Bent Over Row	3-4	10-12	60-90 seconds
Landmine Shoulder Press	3-4	8-10	60-90 seconds
Landmine Twist	3	10-12 (each arm)	60 seconds
Landmine Rear Delt Raise	3	12-15	60 seconds

Lower Body Landmine Workout Sample

Exercise	Sets	Reps	Rest
Landmine Squat	3-4	10-12	60-90 seconds
Landmine Romanian Deadlift	3-4	10-12	60-90 seconds
Landmine Lateral Lunge	3-4	10-12 (each leg)	60-90 seconds
Landmine Reverse Lunge	3	10-12 (each leg)	60 seconds
Landmine Hip Rotation	3	15-20	60 seconds

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, landmine exercises can be done by beginners, 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 parts of your body, including your core, legs, back, chest, shoulders, and glutes.

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

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

Stay Fit, live a happy and Healthy Life.