You may have seen someone rowing, pressing, twisting or rotating a barbell on its end. These landmine exercises are lethally efficient and appropriately named. From Division 1 college weight-rooms to bodybuilding gymnasiums to injury rehabilitation clinics, landmine training can be performed.
Credit: Breaking Muscle/Youtube
The barbell provides lever-based resistance. One end pivots either on the floor, or is inserted into a specially-designed sleeve. As the lifter moves through space with the loaded end, the other end pivots. This is not “training for ‘Gram”, or a gross misuse of equipment.
Landmines offer a variety of exercises that are different from free weight training. What’s the best part? Landmines are versatile and can be used to train multiple fitness components as well as the entire body. You’ll find here the best landmine exercises for building upper- and lower-body muscles, as well as elite-level conditioning.
Best Landmine Exercises
- For Upper Body Muscle
- Lower Body Muscle
- For Conditioning
Landmine Training Benefits
Landmine training is a way to get a variety of exercises using a single piece of equipment. Barbell training is versatile enough, so why not use it as a landmine instead?
Landmines have a more predictable path than a barbell that moves freely in space. This predictable bar path is referred to as a “constraint” in motor learning, a scientific field that studies movements and skill acquisition.
This constraint will help a lifter master the form for multi-joint technical lifts such as the rows, presses and cleans that are used in the exercises below. This also encourages more consistent performance. When performed under load, constant movements stimulate the targeted muscles extremely effectively. This results in a rapid learning curve, and predictable gains to strength and size.
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The barbell is also different in terms of exercise form when compared with the arced path. Landmine presses prevent the shoulder from flexing at the end of its range, a common area of restriction. Landmine rows promote shoulder blade movements “down and forward” while Landmine squats ensure that we are sitting back with our hips in an upright position.
Landmine exercises appear to also stress our joints in a different way than free weight lifting. (1) The landmine can be useful if your knees or shoulders are a bit strained. Set your landmine to get ready for an alternative approach to barbell training.
Best Landmine Exercise for Upper Body Muscle
The upper body landmine exercise below is a multi-course feast for your muscles. The meat and potatoes consist of compound exercises, followed by isolation moves.
Compound exercises or exercises that involve multiple joints are efficient, because they work many muscles simultaneously. These exercises are also very effective at building strength, as they allow you move heavier weights than isolated exercises that train a single joint.
Compound exercises for the upper body are classified as “pushes” and “pulls”. Pushing exercises work the chest, shoulders and triceps by pushing a weight away from the body. Pulling exercises are performed by pulling a resistance towards the body. These exercises work the back and biceps.
Compound exercises are structured in this workout as a series push/pull sets for maximum efficiency. The last two exercises are like desserts after a main course. They work the muscles of glamour that lengthen our sleeves and widen our frame.
Upper Body Training – One Arm at a time
Your typical percentages and loads of free weight will not work due to the lever-based resistance. The best way to do this is to use weights that produce “hard” sets in the recommended repetition range.
Work up to two or more successively heavier sets of each exercise. If you find a weight within your set rep range that is challenging, use that weight for all of your working sets.
Half-Kneeling Landmine Press
- How To Do It: In a “half kneeling” position, place the knee of your working side down. Hold the bar just above your shoulder. Brace your torso and then drive the bar forward and up along the natural arc created by the landmine. Return to the original position.
- Sets & Reps:3×6-10 per arm.
- Rest Time: No time for resting before the next exercise.
Meadows Row
- How To Do It: Stand parallel to the landmine. The bar sleeve should be held with an overhand grasp and the non-working hand braced on your thigh. As you squeeze your shoulder blade towards your spine, drive your elbow out and lift the bar. Reduce to full extension and hold until you feel a strong stretch behind your shoulders. Load the bar with plates of small diameter (5, 10 or 25 pounds) to extend your range of motion.
- Sets & Reps:3×8-12 per arm.
- Rest Time: Rest two to three minutes prior to repeating the previous activity.
Standing Landmine Press
- How To Do It: Facing the landmine in a staggered position, keep your working leg behind you. Then, press the bar up and forward until your elbow is fully extended. Lower the bar with control.
- Sets & Reps:3×8-12 per arm.
- Rest Time: No time for resting before the next exercise.
Landmine Row
- How To Do It: Stand Parallel to the Barbell. Grip the barbell at the wrist just above the elbow. To row the weight towards the outside of your hip, pull your arm and shoulder back. Lower your hips with control.
- Sets & Reps:3×8-12 per arm.
- Rest Time: Rest two to three minutes prior to repeating the previous activity.
Landmine Lateral Raise
- How To Do It: Stand facing the landmine with your quarter-turned barbell end, just in front of the working side hip. By pushing the bar out and forward, lift it until your wrist is above your shoulder. Lower with control.
- Sets & Reps:3×12-16 per arm
- Rest Time: No time for resting before the next exercise.
Landmine Concentration Curl
- How To Do It: Get into a quarter-squat with a wide stance and brace your upper arms against your inner thigh. Grab the end of bar sleeve. Curl the barbell without moving your upper arm. As you curl, you will notice that the bar path requires you to curl with your palms facing up and out. This increases biceps stimulation. (2)(3) Lower while controlling.
- Sets & Reps:3×8-12 per arm.
- Rest Time: Rest 90 seconds to 2 minutes before repeating previous exercise.
Best Landmine Exercise for Lower Body Muscle
Whatever you call it, the majority of people want muscular, strong legs.
The basic compound movements for the lower body are similar to those of the upper body. They can be classified as push and pulling or, more commonly squats, and deadlifts. Squats or squat derivatives work the quadriceps and calf muscle. Deadlifts, and their derivatives, train the hamstrings as well as the glutes.
Leg-Building Landmine Workout
This workout is a combination of heavy double-legged exercise and single leg lifts that promote athleticism. It finishes with a loaded, mobility exercise to target the often-neglected inner-thigh muscles.
The landmine offers a small amount of balance assistance. This may allow for single-leg variations such as squats or deadlifts to have a heavier load than the free-weight versions.
Straight sets are used to ensure recovery. Rest for two to three minutes to maintain intensity and maximize strength gains. (4)
Landmine Squat
- How To Do It: Place the barbell’s end on top of your sternum, with your arms drawn in towards your ribs. Place your feet further away from the plates to account for the arced barbell path. This will make your body inclined forward at the top. Return to standing after squatting as low as you can.
- Sets & Reps:3×6-10
- Rest Time: Rest two to three minute between sets
Modified Single-Leg Landmine Romanian Deadlift
- How To Do It: The modified version of the single-leg Romanian deadlift is more stable and allows you to lift more weight. Stand parallel to the landmine. Hold the sleeve with your inside arm, palm down. Hinge forward at the hips, allowing your inside leg behind you to move. This foot will rise into the air. Maintain a slight bend on your standing leg and descend until your hamstrings are tight. Repeat the exercise while standing.
- Sets & Reps:3×6-10 per leg.
- Rest Time: Rest 2 to 3 Minutes between Sets
Landmine Hack Squat
- How To Do It: Make sure your landmine base will not move. Rest the sleeve just below the point of your shoulder, on the upper trapezius. Position your feet in front of you. As you descend, keep your feet flat and try to reach your hamstrings all the way down to your calves. Then drive up and return to your starting position. Rack the landmine onto your opposite shoulder on your next set.
- Sets & Reps:2×12-16
- Rest Time: Rest two to three minute between sets
Landmine Cossack Squat
- How To Do It: Hold the landmine up in front of you sternum and face the landmine. Sit back and sink into your right hip, allowing your left leg to pivot on the heel. Push your right leg back to the center. Repeat all repetitions on the right side, then do the same on the left.
- Sets & Reps:2×8-10 per side.
- Rest Time: Rest two to three minute between sets
Landmine Exercise for Conditioning
Complexes of barbells are often used to condition the metabolism. Complexes consist of a series of lifts that are performed continuously. Lifters must complete all repetitions of a lift before moving onto the next. They use the same equipment and weight for each movement.
The phosphagen energy system can provide quick bursts. As the complex continues beyond the initial few reps, the glycolytic system takes over. The aerobic system will help you recover if you combine multiple complexes in the manner of many famous CrossFit workouts.
The Two-Minute Landmine: Every Two Minutes
Landmines are a great tool for complexes. This workout uses landmines repeatedly to promote metabolic conditioning. A time-based strategy of rest provides athletes with an approximately 1:1 ratio between work and rest. You will begin a new exercise complex every two minutes and complete it in as little time as possible.
- How To Do It: Put a moderate amount weight on the landmine. Perform the Landmine Clean & Jerk — Stand perpendicularly to the bar, and place the sleeve on the hang position. (Palm down with the hand at your hip). As you pull the bar in its natural arc, extend your hips and knees. While the bar is moving, turn to face the landmine while receiving the bar with the other hand. Split jerk: Drop down, then drive up immediately with your legs while extending your elbow. Switch your footing. The next move is the standing Landmine Rotation — Hold the bar outstretched with both arms above you. Allow your hips and feet to rotate as you lower the bar. The third and final exercise of this complex is the Landmine Press. This exercise starts similar to a shallow landminesquat, but with a concentric ballistic (“up”) phase. As you push the bar forward and up, transfer the energy that comes from your leg drive to both arms. Repeat this process for every repetition.
- Sets & Reps:A “set” is 3 reps per movement — 3 clean jerks & landmine hangs on each side, 3 rotations each way, and 3 push press. Perform one set per two minutes, for a total time of 12-16 minutes.
- Rest Time: Perform one complete set and rest for the remaining two minutes. This is a variation of the more popular EMOM strategy (Every Minute on Minute), although “E2MO2M”, doesn’t sound as good.
Warming up for Landmine Workouts
Perform a quality warm-up before you begin these workouts to prepare your body for the challenge. There are countless ways to warm up your body, but if you don’t have the time, try this simple routine.
Start by doing five to six minutes of low-intensity aerobic exercise. (Jump rope, bike or cardio method of your choice). Then grab a resistance band and perform the following sequence.
Warm-up for Landmine Workout
- Deep squat with trunk rotations: Lower yourself into a deep sit. Hold your chest high and extend both arms toward the floor with your hands between your legs. As you raise your other arm, use one arm to “pry out” the same-side thigh. Keep your eye on your palm overhead by rotating your trunk and extending it. Repeat the same with the opposite hand. Repeat 8 times in each direction. Alternate sides between each rotation.
- Backstep lunge to Hip Flexor stretch:Take an enormous step backwards, and lower your leg to the floor. You can feel the stretch on the front of your hip or thigh by squeezing the glute muscles in your rear leg. If you’re unable to stretch your hips or thighs, try tucking your pelvis underneath your body. Bring your belt buckle towards your chin. Hold the position for a moment. Repeat with the other leg. Perform 8 reps per leg.
- Plank To Pike: Assume the “top of push-up” position or a tall plank, and support your body with your hands and forefeet. By pushing your hips up and back with your hands, you can move into the pike position. Reverse to plank position. Perform 8 repetitions.
- Dynamic hug: Wrap an elastic band just below the shoulder blades around your back. Standing with your arms straight out at shoulder height, extend them straight forward. In a “hugging motion”, reach forward. Imagine wrapping your arms around an enormous tree in order to maximize space between your hands as you reach them together. As you open your hands, reverse the movement so that your shoulder blades move towards your spine. Repeat 8 times.
- Pull-Apart the Band: Keep your arms straight in front of you while holding the resistance band. By pulling your arms apart, without bending your elbows, you can stretch the band. Start the movement by pressing your shoulder blades towards your spine. Return to the beginning position when your hands are in line with your shoulders. Repeat 8 times.
A new angle to gain?
Landmines are a versatile and fun way to train all major muscle groups. The Landmine Lifts can help you achieve a balanced body while strengthening your core. They may also result in better athletic performance on the field or court. These landmine exercises will help you to get the most out of your next training session.
