Landmine Exercises: Versatile Barbell Training for Strength and Rehab

The landmine—a barbell anchored at one end—is one of the most versatile and underused training tools. It creates a natural arc of motion that's often easier on joints than straight barbell work, making it excellent for both building strength and working around limitations.

What Is Landmine Training?

The Setup

One end of a barbell is anchored to the floor while you move the other end. Options:

• Landmine attachment — Purpose-built device that holds barbell end
• Corner method — Barbell wedged into corner of room (use towel to protect walls)
• Weight plate — Barbell end in hole of heavy plate on floor

Why Landmine Works

Arc of motion: Unlike straight pressing, the bar travels in an arc, which often feels more natural and reduces shoulder stress.

Angled loading: Creates unique force angles impossible with standard barbells.

Rotational training: Excellent for core and rotational power.

Shoulder-friendly: Many find landmine pressing easier than overhead or bench pressing.

Unilateral options: Easy to train one side at a time.

Lower Body Landmine Exercises

Landmine Squat

1. Stand facing the landmine, holding bar at chest with both hands
2. Feet shoulder-width or slightly wider
3. Squat down, keeping chest up
4. The bar travels with you, providing counterbalance
5. Stand back up
6. 3 sets of 10-12 reps

Benefits: Counterbalance helps maintain upright torso; easier than goblet squat for some.

Landmine Goblet Squat

1. Hold the end of the bar with both hands at chest
2. Elbows under bar, bar against upper chest
3. Squat down, elbows tracking inside knees
4. Stand up
5. 3 sets of 10-12 reps

Landmine Reverse Lunge

1. Hold bar at chest or at one shoulder
2. Step back into reverse lunge
3. Lower until back knee nearly touches floor
4. Drive through front foot to return
5. 3 sets of 10 each leg

Landmine Romanian Deadlift (Single Leg)

1. Stand sideways to landmine, hold bar in hand nearest to anchor
2. Hinge at hip, extending free leg behind
3. Lower until hamstring stretch, bar travels down
4. Return to standing
5. 3 sets of 8-10 each side

Landmine Lateral Lunge

1. Stand perpendicular to bar, hold at chest
2. Step laterally into side lunge
3. Push hips back, weight in lunging leg
4. Push back to start
5. 3 sets of 8-10 each side

Landmine Hack Squat

1. Straddle the bar, facing away from anchor
2. Hold bar between legs or at hips
3. Squat down, keeping torso upright
4. Stand up
5. 3 sets of 10-12 reps

Upper Body Landmine Exercises

Landmine Press (Standing, One Arm)

The signature landmine movement:

1. Stand at end of bar, staggered stance
2. Hold bar at shoulder with one hand
3. Press bar up and forward (follows arc)
4. Lower with control
5. 3 sets of 8-10 each arm

Why it's great: Arc of motion is often pain-free for those with shoulder issues.

Landmine Press (Kneeling)

1. Half-kneeling position, inside knee down
2. Hold bar at shoulder (same side as up knee)
3. Press up and forward
4. Maintain tall posture
5. 3 sets of 8-10 each side

Benefit: Kneeling removes lower body compensation.

Landmine Press (Two Hands)

1. Stand facing bar, both hands on end
2. Bar at chest level
3. Press forward and up together
4. Lower with control
5. 3 sets of 10-12 reps

Landmine Row (One Arm)

1. Stand sideways to bar, hinge at hips
2. Grasp bar with near hand
3. Row bar toward hip
4. Lower with control
5. 3 sets of 10-12 each side

Landmine Row (Two Arms)

1. Straddle bar, hinge forward
2. Grasp bar with both hands (or use V-handle attachment)
3. Row toward chest
4. Lower with control
5. 3 sets of 10-12 reps

Landmine Floor Press

1. Lie on back, head toward anchor
2. Hold bar with one hand at shoulder
3. Press up (bar travels at angle)
4. Lower with control
5. 3 sets of 8-10 each arm

Landmine Pullover

1. Lie on back, head toward anchor
2. Hold bar with both hands above chest
3. Lower bar overhead (arms straight or slightly bent)
4. Pull back to start
5. 3 sets of 10-12 reps

Core and Rotational Exercises

Landmine Rotation (Standing)

Excellent for rotational power:

1. Stand perpendicular to bar, feet wider than shoulders
2. Hold bar with both hands at one hip
3. Rotate torso, moving bar in arc to opposite shoulder
4. Control return to start
5. 3 sets of 10-12 each direction

Athletes: Add speed for power development.

Landmine Anti-Rotation Press

1. Half-kneeling, perpendicular to bar
2. Hold bar at chest with both hands
3. Press bar straight out (resisting rotation)
4. Hold 2-3 seconds
5. Return
6. 3 sets of 8-10 each side

Landmine Rotation (Kneeling)

1. Tall kneeling, perpendicular to bar
2. Hold bar at one hip
3. Rotate bar overhead to other side
4. Control return
5. 3 sets of 10-12 each direction

Landmine Meadows Row

1. Stand perpendicular to bar, staggered stance
2. Hinge and grasp bar with far hand
3. Row toward hip with slight rotation
4. Lower with control
5. 3 sets of 8-10 each side

Landmine Dead Bug

1. Lie on back, head toward anchor
2. Hold bar above chest, legs in tabletop
3. Maintain bar position while lowering opposite arm and leg
4. Return, switch sides
5. 3 sets of 8-10 each side

Shoulder Rehabilitation with Landmine

The landmine's arc is often better tolerated than traditional pressing.

Landmine Press for Shoulder Rehab

Why it works:

• Arc moves bar forward AND up (not purely vertical)
• Scapula can move more naturally
• Less impingement risk for many people

Protocol:

1. Start with very light weight
2. Single-arm, standing or kneeling
3. Focus on scapular movement
4. Progress load slowly
5. 3 sets of 12-15 reps

Landmine Y-Raise

1. Stand facing anchor, hold light bar
2. Arms extended down, slight bend in elbows
3. Raise bar in Y shape (arms go out and up)
4. Lower with control
5. 3 sets of 12-15 reps

Landmine External Rotation

1. Stand perpendicular, elbow at side
2. Hold bar with hand furthest from anchor
3. Rotate forearm outward against bar's resistance
4. Return with control
5. 3 sets of 15 each side

Programming Landmine Work

As Primary Exercise

For movements like landmine press or row:

• 3-4 sets
• 6-10 reps for strength
• 8-12 reps for hypertrophy
• Progress weight over time

As Accessory Work

To supplement main lifts:

• 2-3 sets
• 10-15 reps
• Moderate load
• Focus on movement quality

For Rotation/Core

• 2-3 sets
• 10-15 reps (or time-based)
• Control is more important than load
• Can be done more frequently

Sample Workout Integration

Push Day Addition:

• Landmine press — 3 x 10 each arm (after bench press)
• Landmine rotation — 2 x 12 each side

Pull Day Addition:

• Landmine row — 3 x 10 each arm
• Landmine pullover — 2 x 12

Lower Body Addition:

• Landmine squat — 3 x 12
• Landmine reverse lunge — 2 x 10 each leg

Sample Landmine Workouts

Full Body Landmine Session (30 minutes)

Warm-up (5 min):

• Arm circles, hip circles
• Bodyweight squats

Workout:

1. Landmine squat — 3 x 12
2. Landmine press (single arm) — 3 x 10 each
3. Landmine row (single arm) — 3 x 10 each
4. Landmine reverse lunge — 2 x 10 each leg
5. Landmine rotation — 2 x 12 each direction

Upper Body Focus (25 minutes)

1. Landmine press (two hands) — 3 x 12
2. Landmine row (two hands) — 3 x 12
3. Landmine press (single arm) — 2 x 10 each
4. Landmine pullover — 2 x 12
5. Landmine rotation — 2 x 12 each direction

Shoulder-Friendly Pressing Session

For those avoiding traditional pressing:

1. Landmine press (kneeling, single arm) — 3 x 12 each
2. Landmine floor press — 2 x 10 each arm
3. Landmine Y-raise — 2 x 15
4. Landmine pullover — 2 x 12

Athletic Power Development

1. Landmine rotation (explosive) — 4 x 8 each side
2. Landmine squat to press — 3 x 10
3. Landmine single-leg RDL — 3 x 8 each
4. Landmine press (staggered stance) — 3 x 8 each

Tips for Effective Landmine Training

Stance Matters

• Staggered stance provides stability for pressing
• Square stance for bilateral movements
• Adjust based on what feels strongest/most stable

Grip Options

• Standard grip (hand on end)
• Use attachments (D-handle, V-handle) for rows
• Double-handed for bilateral movements

Loading Considerations

• Start lighter than you think
• The lever arm changes the feel
• Progress gradually
• Some exercises need minimal weight (core work)

Common Mistakes

Leaning back during presses: Stay stacked, don't hyperextend.

Rushing rotations: Control is key for core work.

Ignoring the arc: Let the bar travel naturally; don't fight the path.

Too much weight on core exercises: Rotation is about quality, not load.

DIY Landmine Setup

If you don't have a landmine attachment:

Corner Method:

• Place barbell in corner of room
• Wrap towel around end to protect walls
• Works well, free solution

Tennis Ball Method:

• Cut slit in old tennis ball
• Place on end of barbell
• Reduces scuffing on floors

Heavy Plate Method:

• Place end of barbell in hole of heavy plate
• Plate keeps barbell anchored
• Simple and effective

Key Takeaways

1. Shoulder-friendly pressing — Arc of motion works for many with shoulder issues
2. Excellent for rotation — One of the best tools for rotational power
3. Versatile — Lower body, upper body, and core applications
4. Easy setup — Corner or plate works if no attachment
5. Start light — The angle changes force demands
6. Quality over load — Especially for rotational and single-arm work
7. Unilateral training — Easy to address asymmetries

The landmine offers training options impossible with standard barbells. Whether you're working around an injury, developing rotational power, or just looking for variety, landmine training deserves a place in your program.