Best landmine barbell exercises for strength

In fitness, innovation is key to unlocking new dimensions of strength and endurance. Landmine barbell exercises, a testament to this principle, have emerged as a game-changer in strength training.

Unlike traditional barbell exercises, landmine exercises offer a unique blend of versatility, functional movement, and safety, making them an ideal addition to any workout routine.

landmine barbell hack squat

Whether you’re a seasoned fitness enthusiast or just starting your journey, landmine exercises cater to all experience levels. They provide an effective way to target major muscle groups, enhance core stability, and improve overall functional movement patterns. 

What are landmine barbell exercises?

Landmine exercises are exercises that use a barbell that is anchored to a landmine attachment. This allows for a wide range of motion and makes the exercises more functional than traditional barbell exercises.

Landmine barbell exercises

The best landmine exercises are the ones that challenge you a little bit. My favorite landmine exercises allow you to target your muscles at different angles while still doing “traditional” compound movements. 

Landmine squat

This exercise is a great way to train your quads, glutes and hamstrings. You can stand with your feet wider than shoulder width and turn your toes out for a sumo squat variation.

landmine barbell deadlifts
woman doing landmine barbell sumo squats
  • Stand in front of the bar with both hands gripping the end of the barbell. You want the end of the barbell to be at upper-chest height.
  • Place your feet shoulder-width apart with toes turned out very slightly. Push your chest out and pull your shoulders back.
  • Push your hips backward and lower your glutes into a squat position until they are parallel to the floor. Keep your chest pushed out throughout this movement, with the bar resting on your upper chest.
  • Pause, and then drive back upwards until you reach your starting position.

Landmine hack squat

This exercise is a great way to train your quads, glutes and adductors.

woman doing landmine barbell hack squats
woman doing landmine hack squats in black leggings
  • Stand facing away from the bar, place one end on one of your shoulders with the other end of the barbell in the attachment.
  • Inhale and brace your core lightly. Squat down as deep as possible.
  • With control, stop and reverse the movement, extending your hips and legs until you stand up.

Confession and tip: I recently learned how to do this by starting at the bottom of the squat.

Landmine reverse lunge

This exercise is a great way to train your quads, glutes, hamstrings, calves and core.

woman holding landmine barbell before lunging
woman doing landmine barbell reverse lunges in the gym
  • Stand in front of the landmine bar with both hands gripping the end of the barb. You want the end of the barbell to be at chest height.
  • Place your feet shoulder-width apart with toes facing forwards. Push your chest out and pull your shoulders back.
  • Keeping one right foot in place, take a step back with your left foot.
  • Drop your back knee until it almost touches the floor, and keep your torso upright.
  • Bring your leg forwards as you rise back up to the standing position.
  • Repeat with the other leg to finish the rep.

Landmine lateral lunge

This exercise is a great way to train your quads, glutes and adductors.

  1. Start with the landmine head firmly gripped at the hips.
  2. Take a wide lateral step and squat down into the hip. 
  3. Sit down into the hips using your full range of motion.
  4. Use the momentum created from the squat to bring you back to the starting position.

Landmine single arm row

This exercise is a great way to train your back, biceps and forearms.

landmine barbell single arm row with woman in multi color top and black leggings
landmine barbell single arm row with woman in multi color top and black leggings
  • Stand with your feet hip-width apart next to the landmine bar.
  • Bend forward by hinging from your hips and maintaining a slightly arched lower spine.
  • When you row, think about lifting from your elbow and not from your bicep.

Landmine deadlift 

This exercise is a great way to train your entire posterior chain.

barbell landmine deadlift in the gym
landmine barbell deadlifts
  • Stand with your feet about hip-width apart and the landmine directly in front of you, bisecting your feet.
  • Hinge forward and grasp the end of the barbell with both hands in an underhand grip.
  • Extend your hips to return to standing; this is your starting position.
  • Keeping your chest and shoulders proud but spine neutral, push your hips back as far as you can to lower the weight to the floor.
  • Slowly bring your hips forward and squeeze those glutes as you bring the weight back up to the top of the movement.

Landmine shoulder press

This exercise is a great way to train your chest, shoulders and triceps.

woman doing landmine barbell shoulder press in the gym
woman doing landmine barbell shoulder presses in the gym
  • Grab the end of the barbell with your right hand.
  • Get into a half-kneeling position or standing in a staggered stance with your right knee on the ground and your left foot forward.
  • Bring the barbell down to your shoulder and then push the barbell up and away from your body until your arm is fully extended.
  • Slowly lower the barbell back down to the starting position.
  • Repeat desired reps and switch to the other side.

Landmine rainbow arch

This exercise is a great way to train your core muscles.

  • With your feet shoulder-width apart, grab the end of the barbell in front of you and interlock your fingers or place one hand higher than the other. Hold the barbell near your chest or slightly higher. 
  • While keeping your torso as rigid as possible, bring the end of the barbell down to hip level while fighting the rotation of your torso. Keep your arms straight but elbows can be slightly bent. 
  • Repeat on the opposite side.

Landmine exercises can be done with a variety of weights, so you can find a level that is challenging for you. 

Get the most out of your landmine barbell workouts:

  • Use a neutral grip: This will help to keep your wrists in a safe position.
  • Keep your core engaged: This will help to protect your spine and transfer power through your body.
  • Control the movement: Don’t let the weight control you.
  • Focus on form: Doing the exercises correctly is more important than using a lot of weight.

Benefits of landmine barbell exercise

Explore these benefits of landmine exercises to help you achieve stronger muscles.

  • Safe and effective: Landmine exercises are a safe and effective way to train because they allow you to maintain a neutral spine throughout the movement. This is important for preventing injuries.
  • Functional: Landmine exercises are functional movements that mimic everyday activities. This means that you will be able to transfer the strength you gain in the gym to your everyday life.
  • Versatile: Landmine exercises can be used to train all of the major muscle groups. 
  • Total body: These exercises aren’t just for your upper body or lower body – they’re for your whole body! Your tummy, your back, your legs – they all get a little stronger and happier with a landmine workout.

Tips for mastering landmine barbell exercises

Here are some tips to keep in mind and make landmine barbell exercises work for you:

Progression and increasing resistance

Think of it like leveling up in a game – you start with the basics and then go stronger. Begin with lighter weights and easier exercises. You can gradually add more weight and try different landmine moves.

Control the movement

Focus on your form because doing the exercises correctly is more important than using a lot of weight and racing through the movement. Remember to keep your core engaged through the full range of motion.

Incorporating landmine exercises into existing workout routines

You don’t have to ditch your favorite exercises. Mix and match with a landmine move to your usual routine.

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