Ever see that barbell stuck in the corner of the gym, propped up with a weight jammed in the other end? That’s a landmine setup—and if you’re not using it, you’re leaving serious gains on the table. Landmine exercises are a hidden gem for building strength, power, and core stability without beating up your joints. They’re beginner-friendly yet challenging enough for seasoned lifters.
If you’re tired of the same old squats, presses, and deadlifts, it’s time to rotate in these 5 landmine exercises that’ll light up your whole body and keep training fresh.
Why Use a Landmine?
Before we jump in, here’s why landmines are so good. The landmine setup anchors one end of a barbell, which lets you move through a big range of motion while the pivot point gives you a natural arc. That means:
- Less stress on shoulders and wrists
- More core engagement
- Great for single-arm and single-leg work
- Fun variations that train power and explosiveness
Plus, you don’t need fancy equipment—just a barbell and a corner or a landmine base.
1. Landmine Press
If your shoulders complain every time you do traditional overhead presses, this is your fix. The landmine press lets you press at an angle that’s friendly on the joints but still hits your shoulders, chest, and triceps.
How to Do It:
- Stand with your feet shoulder-width apart.
- Hold the barbell at shoulder height with one hand.
- Brace your core and squeeze your glutes.
- Press the bar up and slightly forward until your arm is extended.
- Lower with control and repeat.
Why It’s Explosive:
Try adding a slight push from your legs (think push press) to train power. The press angle also hits your upper chest—bonus for aesthetics.
Pro Tip:
Keep your ribs down. Don’t lean back and turn it into a weird backbend.
2. Landmine Squat to Press (Thruster)
Want to work legs, shoulders, and core all in one move? The landmine squat to press is brutal in the best way. It’s also great for conditioning.
How to Do It:
- Stand facing the landmine, feet shoulder-width apart.
- Hold the end of the barbell with both hands at your chest.
- Squat down deep—keep your chest up and weight on your heels.
- Drive through your feet to stand up and press the bar overhead in one motion.
- Lower back to your chest and repeat.
Why It’s Explosive:
The push from the squat powers your press, which builds total-body power and trains you to move forcefully from the ground up—great for sports or just being a beast in the gym.
Pro Tip:
Start light. It gets heavy fast, especially if you’re doing high reps.
3. Landmine Rotations (aka Landmine Twists)
Most core exercises are boring. Crunches? Meh. Planks? Necessary but yawn. Landmine rotations are different—they hit your abs, obliques, shoulders, and even your grip.
How to Do It:
- Stand holding the barbell end with both hands.
- Extend your arms in front of you—feet shoulder-width apart.
- With a slight bend in your knees, rotate the barbell in an arc from one hip to the other.
- Keep your hips square—twist from your torso, not your arms alone.
- Alternate sides in a smooth motion.
Why It’s Explosive:
You can do these slow for core control or power up and add a slight punch for rotational explosiveness—perfect for athletes who swing bats, rackets, or golf clubs.
Pro Tip:
Keep your arms straight. Don’t let them bend or you’ll lose tension in your core.
4. Landmine Single-Arm Row
Rows build a strong back and solid posture. The landmine single-arm row gives you a great range of motion while keeping your shoulder in a safe position.
How to Do It:
- Stand next to the barbell, hinge forward with a flat back.
- Grab the bar near the weighted end with one hand.
- Brace your core and row the bar toward your hip.
- Squeeze your shoulder blade at the top.
- Lower slow and repeat.
Why It’s Explosive:
Rows aren’t typically “explosive,” but you can train speed-strength by rowing powerfully on the way up, then lowering under control. It also builds serious grip and mid-back strength.
Pro Tip:
Don’t twist your torso—stay squared up to really target your lats and traps.
5. Landmine Deadlift
Deadlifts scare some people because of the heavy loads and lower back stress. The landmine deadlift solves that. The angled bar path makes it easier to keep your spine safe while still loading up your legs and glutes.
How to Do It:
- Stand over the barbell with feet hip-width apart.
- Grab the barbell end with both hands (or a V-grip attachment if you have one).
- Push your hips back and bend your knees slightly—flat back.
- Drive through your heels and stand tall.
- Squeeze your glutes at the top—don’t lean back.
Why It’s Explosive:
Perfect for training hip power without smashing your lower back. You can even do them fast, like kettlebell swings, for power endurance.
Pro Tip:
Keep your core tight. Don’t jerk the bar off the floor—control it.
Programming Tips
So how do you work these into your routine? Here’s one way:
- Pick 2–3 landmine moves and mix them into your regular workout.
- Do them at the start if they’re power-focused (like squat to press).
- Use 3–4 sets of 6–12 reps depending on the move.
- Focus on quality, not quantity.
Landmines are great as finishers too. Try 2–3 rounds of rotations or squat to press for a cardio hit that actually builds muscle.
Equipment Hack
Don’t have a fancy landmine base? No problem. Stick the barbell end into a corner of the room or wedge it into a heavy weight plate. Just protect the wall with a towel if needed.
Final Thoughts
Landmine exercises are one of the best ways to break training boredom and keep making gains. They’re simple, joint-friendly, and super effective for strength and power. Next time you walk past that lonely barbell in the corner, pick it up. Try these five moves and watch how much stronger and more explosive you feel.
