Landmine Exercises for Full-Body Strength

1. Why Train With a Landmine?

A landmine anchors one end of a barbell so it moves in an arc. That arc is easier on the shoulders and lower back than many straight-bar lifts, and it makes rotational, pressing and squatting movements accessible to all levels.

2. Best Landmine Exercises

3. Sample Landmine Workout

• Landmine squat: 3 x 10
• Half-kneeling landmine press: 3 x 8 each side
• Landmine T-bar row: 3 x 10
• Landmine RDL: 3 x 10
• Landmine rotation: 3 x 8 each side

4. Landmine Benefits

The landmine's arcing path is easier on the shoulders and lower back than many straight-bar exercises, making it ideal for lifters with joint issues. It trains rotational power, which is important for athletes in sports like baseball, golf and combat sports. Landmines also let you perform unilateral exercises that improve balance and correct imbalances. And because you only need a barbell and plates, landmine training is affordable and space-efficient.

Coaches often use landmine presses with athletes who struggle with overhead pressing, since the angle reduces shoulder strain.

5. Landmine Setup Tips

If you don't have a landmine attachment, place one end of the barbell in a padded corner or inside a heavy plate's center hole to stop it sliding. Use bumper plates on the free end to protect the floor. Add a V-handle or landmine handle for rows. Make sure the anchored end can't slip or damage walls.

Start with lighter loads to learn the arcing path before progressing.

6. Landmine Workout for Athletes

Try landmine rotations 3 x 8 per side, landmine push press 3 x 6 per side, landmine reverse lunge 3 x 8 per side and landmine row 3 x 10. This builds rotational power, unilateral strength and pressing power for sport.

7. Programming Landmine Work

Add one or two landmine exercises to each workout, using 3 sets of 6 to 12 reps. Landmine presses fit pushing days, landmine rows fit pulling days and squats, lunges and rotations work on leg or full-body days.