Have you ever done Landmine Exercises?

What even is a landmine exercise?

In short, a landmine is an attachment that you use combined with a barbell.

You’ll see them in gyms, and you can also buy them to use at home. The one I use is attached to my squat rack…

I do landmine exercises all the time. They are a great way to build strength, muscle, and increase power/speed. 

It’s also good to mix up your training once in a while, moving away from dumbbells, barbells, and machines, and trying something new, something that tests your body in new and challenging ways such as…

LANDMINE EXERCISES

In this article, I will teach you everything you need to know about landmine training. You’ll receive the following:

• 12 Benefits of Landmine Exercises
• 13 Landmine Exercises (with video demos)
• A FREE 8-Week Landmine Workout Program 

If you want to get impressive results, mix up your workouts, and become a landmine pro, please read on…

12 Benefits of Landmine Exercises…

1. Ideal for improving strength, speed, and power
2. Build muscle
3. Safer compared to dumbbell and barbell training
4. Workout your entire body (legs, back, arms, chest, shoulders, core, you name it!)
5. Enhances sporting performance – many athletes perform landmine drills
6. Increases mobility 
7. Burns a whopping number of calories – perfect for fat loss 
8. Better agility and muscular coordination 
9. Boosts your fitness
10. Easier and more shoulder-friendly than most exercises
11. Improves technique 
12. Fun and challenging 

13 Landmine Exercises (with video demons)…

Here are 13 of my favourite landmine exercises. 

#1 Landmine row 

Muscles worked = upper back, mid-back, lower back, biceps, and core. 

How to perform the landmine row: 

• Interlink your fingers and grip the barbell, or use a v-bar handle. 
• Bend your knees slightly and lean forward at the waist to 45 degrees. 
• Pull the bar up to your chest, driving your elbows up towards the ceiling.
• Pause at the top of the rep for 1 second (contracting your upper back) before slowly lowering back down to the starting position. 

#2 Landmine single arm row 

Muscles worked = upper back, mid-back, lower back, biceps, and core. 

How to perform the landmine single arm row:

• Stand to the left of the barbell.
• Bend your knees slightly and bend forward at the waist to 45 degrees.
• Grab the barbell with your left hand.
• Keep your core tensed throughout the movement to support your lower back. 
• Row the weight up to your chest, driving your left elbow up towards the ceiling.
• Slowly lower the weight back down, getting a good stretch in your mid-back. 
• Complete the set before switching to the other side (right arm). 

#3 Meadows row 

Muscles worked = upper back, mid-back, lower back, biceps, and core. 

How to perform the Meadows row:

• Stand sidewise on to the barbell.
• Grab the thick part of the barbell with your left hand.
• Bend 45 degrees at the waist.
• Get into a partial side lunge position and rest your right elbow on your right thigh.
• Row the weight up, focus on driving your left elbow up towards the ceiling.
• Slowly lower the weight back down and then complete the next rep.
• Complete the set before switching to your right side. 

#4 Landmine shoulder press 

Muscles worked = shoulders, upper chest, triceps, and core. 

How to perform the landmine shoulder press:

• You can do this exercise kneeling or standing. 
• Interlink your fingers when gripping the barbell.
• Start the exercise with the barbell at mid-chest height. 
• Push the barbell up and in front of you until your arms are straight and locked out.
• Slowly lower the weight back down to mid-chest height.
• Pause at the bottom for 1s before completing the next rep. 

#5 Landmine single arm shoulder press 

Muscles worked = shoulders, upper chest, triceps, and core. 

How to perform the landmine single arm shoulder press:

• You can do this exercise kneeling or standing. 
• Make sure the barbell is on your right side. 
• Pick up the barbell with your right hand. 
• Start the rep just above shoulder height. 
• Push the barbell up and in front of you until your right arm is straight and locked out. 
• Slowly lower the weight back down until it’s just above your right shoulder.
• Do the next rep. 
• Complete the set before switching to the other side (left arm). 

#6 Landmine twist press 

Muscles worked = upper back, mid-back, lower back, obliques, shoulders, and triceps.  

How to perform the landmine twist press:

• Stand sidewise on and facing the barbell.
• Grip the barbell with your left hand (overhand grip) while squatting down.
• Lift the barbell off the floor.
• When you reach mid-body height, switch to your right hand and press the weight up and in front of you until your arms lock. 
• Make sure to twist your torso and turn your leading leg towards the landmine press as you press the weight.
• Then reverse movement on the way down, switching hands at the mid waypoint.
• Complete the set before switching to the other side. 

#7 Landmine oblique twists 

Muscles worked = obliques, rear shoulders, and upper back. 

How to perform the landmine oblique twists:

• Stand up with the barbell and with your knees slightly bent. 
• Interlink your fingers for a safe grip.
• Start the exercise on the right-hand side of your body with the barbell at hip height.
• Swing the weight to the left-hand side, up and over head-height until you get to the opposite hip.
• Then swing back to the other side. 
• Do this on repeat as fast as possible.
• Make sure to engage your core throughout. Focus on your abs doing as much of the work as possible.  

#8 Landmine bicep curl 

Muscles worked = biceps and forearms.

How to perform the landmine bicep curl: 

• Stand sidewise on and facing the barbell.
• Pick up the barbell with your right hand.
• Curl the weight up and across your body. 
• Slowly lower the weight back down to the starting position before completing your next rep.
• Once you’ve finished the right arm, switch to the left arm.  

#9 Landmine squat 

Muscles worked = thighs, glutes, core, and upper back. 

How to perform the landmine squat:

• Pick up the barbell so that it’s at shoulder height. 
• Interlink your fingers for a safe grip.
• Place your feet slightly wider than shoulder-width apart. 
• Keep your chest and head up.
• Slowly squat down to either 90 degrees or slightly further if your mobility allows.
• At the bottom of the squat, tense your glutes hard and drive up and slightly forward until you complete the rep.

#10 Landmine hack squat 

Muscles worked = thighs, glutes, and core. 

How to perform the landmine hack squat:

• Pick up the barbell so that it’s shoulder height.
• Turn around 180 degrees.
• Rest the barbell on your left shoulder.
• Grip the bar with both hands for extra safety/support.
• Place your feet slightly wider than shoulder-width apart.
• Slowly squat down to either 90 degrees or slightly further if your mobility allows.
• At the bottom of the squat, tense your glutes hard and drive up until your legs are just short of lockout. 

#11 Landmine split squat 

Muscles worked = thighs, glutes, and core. 

How to perform the landmine split squat:

• Pick up the barbell with both hands.
• The barbell should be just above your upper chest. 
• Lunge back 1 meter.
• Make sure your front foot is flat and your back foot on your toes.
• Slowly lunges down to 90 degrees or slightly further if your mobility allows.
• At the bottom of the split squat tense your glute and push up hard until you complete the rep.
• Complete the rest of the set before switching to the other leg. 

#12 Landmine Romanian deadlift 

Muscles worked = hamstrings, lower back, upper back, and core. 

How to perform the landmine Romanian deadlift: 

• Squat down to 90 degrees. 
• Pick up the thick part of the barbell.
• Interlink your fingers for a firm grip.
• Squat up and pick up the weight of the floor.
• Slightly bend your knees.
• Tense your core to support your lower back.
• Hinge back at the hip, keeping your back straight.
• Once you get to 90 degrees, tense your glutes and hamstrings and then thrust your hips forward as you come back up to the top.
• Complete the next rep. 

#13 Landmine calf raises

Muscles worked = calf muscles. 

How to perform landmine calf raises:

• Pick up the barbell and interlink the fingers.
• The barbell should be resting just above your upper chest.
• Place your feet shoulder-width apart.
• Keep your legs straight (just short of lockout).
• Drive-up onto your big toe, standing up as tall as possible.
• Squeeze your calfs as hard as possible at the top of the rep.
• Slowly lower back down to the floor before completing the next rep.

FREE 8-Week Landmine Workout Program…

So, I’ve put together a landmine workout program…

To get noticeable results, I would recommend doing this plan for the next eight weeks. 

3-day a week Landmine exercise program 

• Monday – Landmine Workout 1
• Tuesday – rest, cardio, or ab workout
• Wednesday – Landmine workout 2 
• Thursday – rest, cardio, or ab workout
• Friday – Landmine Workout 3
• Saturday – rest, cardio, or ab workout
• Sunday – rest 

Landmine Workout 1

Warm-up 

• 2 minutes of light cardio to raise your heart rate 
• 2 foam rolling exercises 
• 2 mobility exercises such as spiderman walks and thread the needle (20 reps each) 

Main Workout

• Landmine row x 10-15 reps x 3 sets 
• Landmine squat x 10-15 reps x 3 sets 
• Landmine shoulder press x 10-15 reps x 3 sets 
• Lanmine Romanian deadlift x 10-15 reps x 3 sets 

*rest 60s between sets 

Cool Down 

• Glute pigeon stretch x 60s each leg 
• Pec stretch x 60s each arm 

Landmine Workout 2

Warm-up 

• 2 minutes of light cardio to raise your heart rate 
• 2 foam rolling exercises such as your IT band and upper/lower back 
• 2 mobility exercises such as the Jefferson curl and leg kicks (10-15 reps per exercises) 

Main Workout

• Landmine single-arm row x 10-15 reps each arm x 3 sets 
• Landmine hack squat x 15-20 reps x 3 sets 
• Landmine single-arm shoulder press x 10-15 reps each arm x 3 sets 
• Landmine split squat x 8-12 reps each leg x 3 sets 
• Landmine calf raises x 20-30 reps x 3 sets 

*rest 60s between sets 

Cool Down 

• Hamstring floor stretch x 60s hold 
• Tricep stretch x 60s hold each arm 

Landmine Workout 3

Warm-up 

• 2 minutes of light cardio to raise your heart rate 
• 2 foam rolling exercises such as glute foam rolling and shoulders
• 2 mobility exercises such as the lat warm-up and neck warm-up (20 reps per exercise) 

Main Workout

• Meadows row x 15-20 reps each arm x 3 sets 
• Landmine twist press x 15-20 reps each side x 3 sets
• Landmine bicep curl x 10-15 reps each arm x 3 sets 
• Landmine oblique twists x 20-30 reps x 3 sets 

*rest 60s between sets 

Cool Down 

• Hip flexor stretch x 60s hold each leg 
• Strider stretch x 60s hold each leg 
• Bicep stretch x 60s each arm 

Other Landmine options (5 Bonus Tips)…

Yes, you can do ‘landmine only drills’ for the next two months if you like…

BUT, you can also incorporate them into your regular training, i.e., with machines, weights, and dumbbells. 

You can use ‘landmine exercises’ in your routine to:

1. Mix up your workouts
2. Add at the beginning of your session for a warm-up
3. Add at the end of your session to finish off your muscles
4. Use for mobility work
5. Use to activate muscles dynamically before athletic performance 

Also, you can vary your rep ranges, as a general rule of thumb if you want to:

• Build Muscle – you need to do sets of 8-15 reps
• Improve Strength – you need to do sets of 4-8 reps
• Develop Endurance – sets of 15-30 reps
• Power – sets of 4-10 reps done explosively  

Custom Workout Program

Hi, I’m Nick Screeton, the founder of LEP Fitness. I’m a personal trainer with over 12,000 hours of practical coaching experience…

If you would like me to design you a custom workout program, one that’s perfectly suited towards your current fitness level, and one that will help you achieve your goals, then let me design your plan for you. 

For just £79, I will design you a custom exercise plan that includes:

• Be-spoke exercise program specifically designed for you 
• Video demonstrations of each exercise
• A personalized voice note talking you through your plan

I will give you all the tools you need to succeed and get results. 

How do I proceed? 

All you have to do is complete the payment below…

I will then be in touch with an online questionnaire – that helps me collect all the information I need before designing your bespoke exercise plan. 

Once I receive your completed questionnaire, I will get to work and send your plan to you within 24 hours. 

Sound good?