Have you witnessed a lifter executing various barbell exercises by rotating it on end? These landmine exercises are known for delivering highly effective workouts. Landmine training is popular in a variety of settings, from college weight rooms to bodybuilding gyms to injury rehab clinics.
The barbell is utilized for lever-based resistance, with one end pivoting on the floor or in a specially designed sleeve as the lifter moves the loaded end through space. These exercises are not just for show or misuse of equipment for social media purposes.
Landmine exercises offer unique characteristics compared to traditional free-weight training. The versatility of landmines allows for full-body training and targeting multiple components of fitness. Explore the top landmine workouts for developing significant muscle in both the upper and lower body, as well as improving conditioning at an elite level.
Top Landmine Workouts
Advantages of Landmine Training
Landmine training utilizes a simple piece of equipment for a wide range of exercises. While traditional barbell training is already versatile, the use of a barbell as a landmine offers additional benefits.
One key advantage is the predictable bar path provided by landmines, compared to a free-moving barbell. In the field of motor learning, this consistent bar path acts as a “constraint,” guiding the movement along an arced path.
This constraint aids in mastering the form of technical multi-joint lifts like presses, rows, and cleans. It also promotes consistent movement performance, leading to effective muscle stimulation when performed under load. This results in a quicker learning curve and predictable gains in strength and size.
The arced bar path also influences exercise form compared to traditional barbell training. For example, landmine presses help keep the shoulder out of end-range flexion, a common area of restriction. Landmine rows encourage optimal shoulder blade movement “down and back.” Landmine squats ensure proper hip engagement with an upright trunk position, emphasizing correct form.
Moreover, landmine exercises apply different stress to joints compared to traditional free weight lifts. Overall, the landmine can be beneficial for individuals with knee or shoulder issues. Incorporate landmine training into your routine for a fresh perspective on barbell workouts.
Best Upper Body Muscle-Building Landmine Workout
The upper body landmine workout outlined below is like a multi-course meal for your muscles. It includes compound exercises followed by isolation movements.
Compound exercises involve multiple joints and are efficient in targeting various muscle groups simultaneously. They are also effective for building strength as they allow heavier loads to be lifted compared to single-joint exercises.
Upper body compound exercises are typically categorized as “pushes” or “pulls.” Pushing exercises work the chest, shoulders, and triceps by driving resistance away from the body, while pulling exercises target the back and biceps by drawing resistance toward the body.
This workout features a series of push/pull supersets for efficiency, followed by isolation exercises to target specific muscle groups for a well-rounded upper body workout.
Upper Body Training, One Arm at a Time
Due to the lever-based resistance of a landmine, traditional free weight loads and percentages may not be applicable. It is recommended to determine appropriate working weights that challenge you within the prescribed repetition range.
To establish the right weight for each exercise, perform two or more progressively heavier “work-up” sets. Once you find a weight that challenges you within the set rep range, stick with that load for your working sets.
Half-Kneeling Landmine Press
- How to Do it: Assume a “half-kneeling” position with one knee down. Hold the bar above your shoulder, brace your core, and press the bar up and forward along the natural arc of the landmine. Lower back to the starting position.
- Sets and Reps: 3 sets of 6-10 reps per arm.
- Rest time: Proceed to the next exercise without resting.
Meadows Row
- How to Do it: Stand perpendicular to the landmine. Grip the bar sleeve with an overhand grip and brace your non-working arm on your thigh. Lift the bar by driving your elbow out, squeezing your shoulder blade toward your spine. Lower the bar until you feel a deep stretch behind your shoulder. Use smaller diameter plates for an extended range of motion.
- Sets and Reps: 3 sets of 8-12 reps per arm.
- Rest time: Rest for two to three minutes before repeating the previous exercise.
Standing Landmine Press
- How to Do it: Stand facing the landmine with a staggered stance, keeping your working leg behind you. Press the bar forward and up until your elbow is fully extended. Lower the bar with control.
- Sets and Reps: 3 sets of 8-12 reps per arm.
- Rest time: Proceed to the next exercise without resting.
Landmine Row
- How to Do it: Stand parallel to the bar. Hinge forward at the hips, grip the barbell just before the sleeve, and row the weight toward the outside of your hip. Lower the barbell with control.
- Sets and Reps: 3 sets of 8-12 reps per arm.
- Rest time: Rest for two to three minutes before repeating the previous exercise.
Landmine Lateral Raise
- How to Do it: Stand with the end of the barbell just in front of your hip, quarter turned toward the landmine. Raise the bar by pushing it forward and out until your wrist is higher than your shoulder. Lower the bar with control.
- Sets and Reps: 3 sets of 12-16 reps per arm
- Rest time: Proceed to the next exercise without resting.
Landmine Concentration Curl
- How to Do it: Get into a wide-stance quarter squat and brace your upper arm against your inner thigh. Grab the end of the bar sleeve. Curl the landmine barbell without moving your upper arm, focusing on keeping your palm turned up and out during the curl. Lower the bar with control.
- Sets and Reps: 3 sets of 8-12 reps per arm.
- Rest time: Rest for 90 seconds to two minutes before repeating the previous exercise.
Best Lower Body Muscle-Building Landmine Workout
Strong, muscular legs are a common fitness goal for many individuals. Similar to the upper body, the basic compound movements for the lower body are often classified as squats and deadlifts, targeting different muscle groups.
Leg-Building Landmine Workout
This workout combines heavy double-legged exercises with single-leg lifts to enhance athleticism, concluding with a loaded mobility exercise for the inner thigh muscles.
Using a landmine provides slight balance assistance, allowing for heavier loads in single-leg variations of squats and deadlifts compared to free-weight versions.
To ensure proper recovery, the lower body landmine exercises are structured as straight sets with two to three-minute rest intervals to maintain intensity for maximal strength gains.
Landmine Squat
- How to Do it: Position the barbell at your sternum with arms close to your ribs. Place your feet farther from the plates to account for the arced bar path, leaning slightly forward at the top position. Squat down as low as mobility allows and return to standing.
- Sets and Reps: 3 sets of 6-10 reps
- Rest time: Rest for two to three minutes between sets.
Modified Single-Leg Landmine Romanian Deadlift
- How to Do it: Stand perpendicular to the landmine, holding the sleeve with your inside hand. Hinge at the hips, allowing your inside leg to move back as your foot rises. Maintain a slight knee bend and descend until you feel a strong hamstring stretch. Return to standing and repeat.
- Sets and Reps: 3 sets of 6-10 reps per leg.
- Rest time: Rest for 2-3 minutes between sets.
Landmine Hack Squat
- How to Do it: Ensure the landmine base is secured. Face away from the landmine, place the sleeve on your upper trapezius, and position your feet in front of your body. Descend into a deep squat, ensuring your hamstrings touch your calves if possible. Drive back up to the starting position. Alternate the landmine position on each shoulder for each set.