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Landmine Workout: Best Exercises for Full-Body Strength

Landmine Workout: Best Exercises for Full-Body Strength

Posted by Leonard Shemtob on Jun 20, 2025

Landmine workouts are a smart and effective way to train your whole body using just one barbell. You place one end of the bar in a corner or a landmine base, then lift the other side to perform different exercises.

This type of workout is great for building strength, improving balance, and training your core. It’s also easier on your joints compared to some traditional lifts. In this article, we’ll look at the key benefits of landmine workouts, go over some of the best exercises, and share full-body routines focused on building strength and size.

[Related] 10 Best Landmine Exercises to Build Strength and Muscle

Quick Summary

  • Landmine workouts use one end of a barbell to train your full body.
  • They help build strength, muscle, and improve core stability.
  • Easier on joints compared to many traditional lifts.
  • Great for all fitness levels — from beginners to advanced.
  • Includes a full-body workout plan with top landmine exercises.
  • Best creatine to support your landmine workout: Creatine X by PrimaForce can help boost strength, muscle growth, and recovery, making your landmine training more effective.

What Exactly is a Landmine?

A landmine is a special piece of exercise equipment used for strength training. It consists of a barbell with one end fixed into a base or a post, allowing the bar to move freely in many directions—up, down, sideways, and even in a circular motion. This setup lets you push, pull, and rotate the bar in natural arcs, making exercises safer and easier to control compared to using a free barbell.

Because the bar is anchored, landmine workouts can target many muscle groups at once, including your legs, shoulders, back, and core. The landmine is very versatile and can be used for a wide range of exercises like squats, presses, rows, and twists. Landmine training is great because it gives you more control, is easier on your joints, and works your muscles from different angles.

How to Set Up a Landmine Attachment

Setting up a landmine is easy and doesn’t need a lot of equipment. There are two common ways to do it:

1. Using a Landmine Base Attachment

  • Place the landmine base on the ground or inside a weight plate.
  • Slide one end of the barbell into the round tube of the base.
  • Add weight plates to the other end if needed.
  • Make sure everything feels stable before you start your workout.

2. DIY Setup (Without Landmine Base)

  • Place one end of the barbell in the corner of a wall or in a strong rubber mat.
  • You can also wedge it into a heavy plate or a tire for support.
  • Always check that the bar won't slip or move during your exercise.

Benefits of Landmine

  • Versatile Exercises: You can do many different movements with a landmine, working various muscles in your body. This makes it easy to create a full workout using just one tool.
  • Works Your Whole Body: They often make your entire body work together, especially connecting your upper body to your lower body, giving you a really effective, full-body workout.
  • Joint-Friendly Movements: The landmine bar moves in a natural path, which puts less stress on your joints compared to traditional barbell exercises.
  • Great for Core Strength: Many landmine exercises challenge your core, helping you build balance and stability.
  • Enhances Athletic Performance: Landmine training can increase your power, explosiveness, and balance, which benefits athletes in many sports.
  • Builds Functional Strength: Landmine workouts mimic real-life movements like pushing, pulling, and twisting. This helps improve your strength for everyday activities and sports.
  • Suitable for All Fitness Levels: You can easily adjust the weight and difficulty of landmine exercises.

Best Landmine Exercises

The landmine is incredibly versatile, allowing for a unique blend of strength, stability, and functional movement. Here are some of the top exercises you can perform to target various muscle groups effectively.

  1. Landmine Squat
  2. Landmine Press
  3. Landmine Row
  4. Landmine Deadlift
  5. Landmine Reverse Lunge
  6. Landmine Lateral Raise
  7. Landmine Single-Arm Floor Press
  8. Landmine Russian Twist
  9. Landmine Clean and Press
  10. Landmine Anti-Rotation Press
  11. Landmine Squat to Press (Thruster)

1. Landmine Squat

The landmine squat is a beginner-friendly leg exercise that reduces pressure on the knees and back. It helps improve squat form and builds lower-body strength. The upright angle makes it easier to stay balanced.

How to Do It:

  1. Stand with your feet shoulder-width apart, holding the free end of the barbell close to your chest with both hands.
  2. Keep your chest up and core tight.
  3. Slowly bend your knees and hips to lower your body into a squat position, pushing your hips back as if sitting in a chair.
  4. Go down until your thighs are parallel to the floor or as low as comfortable.
  5. Push through your heels to stand back up to the standing position.

Muscles Worked:

  • Quadriceps (front of thighs)
  • Glutes (buttocks)
  • Hamstrings (back of thighs)
  • Core (for stability)

Variations:

  1. Single-Arm Landmine Squat: Hold the bar with one hand to increase core engagement.
  2. Landmine Front Squat: Use both hands but place the bar slightly off-center to load one side more, working balance and core.
  3. Landmine Split Squat: One foot forward, one back. Works each leg separately and builds stability.

2. Landmine Press

The landmine press is an excellent upper-body exercise that targets your shoulders, chest, and triceps. It’s easier on the shoulder joints than a traditional overhead press because the bar moves in a fixed path, allowing a natural pressing motion. It’s great for building upper body strength and stability.

How to Do It:

  1. Stand with feet shoulder-width apart, holding the free end of the barbell with both hands at chest level.
  2. Press the bar upward and slightly forward until your arms are almost fully extended overhead.
  3. Slowly lower the bar back to your chest.
  4. Keep your core tight and avoid arching your back.

Muscles Worked:

  • Shoulders (deltoids)
  • Chest (pectorals)
  • Triceps
  • Core (stabilizing)

Variations:

  1. Single-Arm Landmine Press: One arm at a time. Builds strength and fixes muscle imbalances.
  2. Landmine Push Press: Add a small dip in your legs to help press more weight. Great for power and explosiveness.
  3. Half-Kneeling Landmine Press: Perform from a half-kneeling position to further challenge core stability and hip flexor mobility, reducing lower body involvement.

3. Landmine Row

The landmine row is a great exercise to strengthen your upper back, improve posture, and build pulling power. The fixed bar path helps you focus on controlled movement, reducing strain on your lower back. It’s an excellent alternative to traditional bent-over rows.

How to Do It:

  1. Stand with feet shoulder-width apart, holding the free end of the barbell with both hands.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.
  3. Pull the barbell towards your chest by squeezing your shoulder blades together.
  4. Slowly lower the bar back down.

Muscles Worked:

  • Upper back (rhomboids, trapezius)
  • Latissimus dorsi (lats)
  • Biceps
  • Rear delts
  • Core (stabilizing)

Variations:

  1. Single-Arm Landmine Row: Use one hand to row, increasing core and balance challenge.
  2. Landmine T-Bar Row: Stand over the bar with a wider grip for more lat activation.
  3. Meadows Row: Stand sideways and row with a wide grip. Targets upper lats and rear delts deeply.
  4. Inverted Landmine Row: Adjust your body position to be more parallel to the floor, pulling your chest towards the bar for a different angle of pull.

4. Landmine Deadlift

The landmine deadlift is a safe and effective way to strengthen your lower back, glutes, and hamstrings. The anchored bar path helps guide your movement, making it easier to maintain good form and protect your lower back. This exercise is perfect for beginners and anyone looking to improve their lifting technique.

How to Do It:

  1. Stand with your feet hip-width apart, facing the landmine barbell.
  2. Bend at your hips and knees to grip the free end of the barbell with both hands.
  3. Keep your back flat and chest up.
  4. Push through your heels to stand up straight, lifting the bar.
  5. Lower the bar back down with control, keeping your back flat.
  6. Repeat for desired reps.

Muscles Worked:

  • Glutes
  • Hamstrings
  • Lower back
  • Core

Variations:

  1. Single-Leg Landmine Deadlift: Stand on one leg to increase balance and glute activation.
  2. Sumo Landmine Deadlift: Use a wider stance to target your inner thighs.
  3. Landmine Romanian Deadlift: Keep your legs straighter to focus more on the hamstrings.

5. Landmine Reverse Lunge

The landmine reverse lunge is a great lower-body exercise that targets your legs and glutes while also challenging your balance and stability. Holding the barbell in front of you helps keep your torso upright and adds resistance, making the movement more effective. It’s a good option for improving single-leg strength and coordination.

How to Do It:

  1. Stand with feet shoulder-width apart, holding the free end of the barbell with both hands close to your chest.
  2. Step one foot backward into a lunge position, lowering your back knee toward the floor.
  3. Keep your front knee aligned over your ankle and your chest up.
  4. Push through your front heel to return to standing.
  5. Repeat on the other leg.

Muscles Worked:

  • Quadriceps
  • Glutes
  • Hamstrings
  • Core (for balance)

Variations:

  1. Single-Arm Landmine Reverse Lunge: Hold the bar with one hand to increase core activation.
  2. Walking Landmine Reverse Lunge: Step backward continuously instead of returning to start.
  3. Landmine Reverse Lunge with Rotation: Add a torso twist, holding the bar to engage your core more.

6. Landmine Lateral Raise

The landmine lateral raise is an excellent way to target your shoulders, especially the side (lateral) deltoids. The angled bar path provides a unique resistance curve, making the movement easier on your joints and helping you control the weight.

How to Do It:

  1. Stand sideways to the landmine, holding the free end of the barbell with the hand farthest from the anchor.
  2. Keep your arm straight and raise the bar out to your side until your arm is parallel to the floor.
  3. Lower the bar back down slowly.
  4. Complete reps on one side, then switch sides.

Muscles Worked:

  • Shoulders (lateral deltoids)
  • Traps (upper back)
  • Core (stabilizing)

Variations:

  1. Kneeling Lateral Raise: Do it on one knee to isolate the shoulder even more.
  2. Slow Tempo Raise: Lift and lower slowly to increase time under tension.
  3. Landmine Upright Row: Pull the bar up along your body for overall shoulder and upper back work.

7. Landmine Single-Arm Floor Press

The single-arm floor press is a great exercise for building chest, shoulder, and triceps strength while also improving core stability. Pressing from the floor reduces shoulder strain and helps you focus on proper pressing technique.

How to Do It:

  1. Lie on your back on the floor, knees bent, and feet flat.
  2. Hold the free end of the barbell with one hand, upper arm on the floor, and elbow bent.
  3. Press the bar upward until your arm is straight.
  4. Lower the bar back down with control.
  5. Complete reps on one side, then switch arms.

Muscles Worked:

  • Chest (pectorals)
  • Shoulders (deltoids)
  • Triceps
  • Core (stabilizing)

Variations:

  1. Alternating Floor Press: Switch arms each rep for a balanced workout.
  2. Landmine Glute Bridge Floor Press: Lift your hips into a bridge as you press for extra glute activation.
  3. Double-Arm Landmine Floor Press: Use both hands for more chest focus.

8. Landmine Russian Twist

The Landmine Russian Twist is a highly effective core exercise that specifically targets your oblique muscles, which are responsible for twisting and side-bending movements of your torso. This exercise is excellent for developing rotational strength, improving core stability, and strengthening the muscles that protect your spine.

How to Do It:

  1. Sit on the floor facing away from the landmine attachment, with your knees bent and feet flat or slightly elevated.
  2. Grab the end of the barbell with both hands and hold it directly in front of your chest.
  3. Keeping your core tight and back straight, slowly rotate the barbell from one side of your body to the other, tapping it lightly on the floor beside you.

Muscles Worked:

  • Obliques
  • Abs
  • Shoulders (stabilizers)
  • Lower back

Variations:

  1. Standing Landmine Russian Twist: Perform the movement standing, allowing for a greater range of motion and more dynamic rotational power development.
  2. Half-Kneeling Rotation: One knee down, one foot forward. Improves balance and isolates the core.
  3. Weighted Plate Rotation: Add a small plate to the bar end for more resistance.

9. Landmine Clean and Press

This is a powerful full-body exercise that combines pulling and pressing. It trains speed, strength, and coordination all at once. Great for athletes or anyone wanting to build power and endurance.

How to Do It:

  1. Stand with the bar between your legs, feet shoulder-width apart.
  2. Grab the bar and explode upward, pulling the bar to your chest.
  3. Quickly press the bar overhead in one smooth motion.
  4. Lower the bar to the ground and repeat.

Muscles Worked:

  • Quads
  • Glutes
  • Shoulders
  • Traps
  • Core

Variations:

  1. Single-Arm Clean and Press: Adds more core activation and balance challenge.
  2. Push Press: Use leg drive for heavier loads.
  3. Clean to Squat Press: Add a front squat before the press for extra leg work.

10. Landmine Anti-Rotation Press

The landmine anti-rotation press is a powerful core stability exercise that specifically challenges your body's ability to resist rotation. Instead of moving your torso, the goal here is to keep your hips and shoulders perfectly still while pressing a load away from your body. This makes it excellent for strengthening your obliques and deep core muscles.

How to Do It:

  1. Stand perpendicular to the landmine attachment, about an arm's length away, with your feet hip-width apart.
  2. Grasp the end of the barbell with both hands at chest height, with your arms extended straight out.
  3. Brace your core tightly, ensuring your hips and shoulders remain square and still.
  4. Press the barbell straight out in front of you, extending your arms fully.
  5. Slowly and with control, bring the barbell back to the starting position.

Muscles Worked:

  • Obliques, Transverse Abdominis, Rectus Abdominis (all core stabilizers)
  • Shoulders, Chest, Triceps (as movers)

11. Landmine Squat to Press (Thruster)

The landmine squat to press, also called a thruster, is a powerful full-body exercise that combines a squat with an overhead press. It helps build strength, power, and endurance by working your legs, shoulders, and core in one smooth movement. This exercise is great for burning calories and improving overall fitness.

How to Do It:

  1. Stand with feet shoulder-width apart, holding the barbell close to your chest with both hands.
  2. Lower into a squat by bending your knees and hips, keeping your chest up.
  3. As you stand back up, press the barbell overhead until your arms are fully extended.
  4. Lower the bar back to your chest and repeat for the desired reps.

Muscles Worked:

  • Quadriceps
  • Glutes
  • Shoulders
  • Core
  • Triceps

Variations:

  1. Single-Arm Landmine Thruster: Use one hand to hold and press the bar for added core work.
  2. Landmine Thruster with Pause: Pause at the bottom of the squat to increase time under tension.

Sample Landmine Workout Plans

Now that we have a solid list of landmine exercises, let's put them into action with some sample workout plans. These plans are designed to give you a starting point, and you can always adjust them based on your fitness level and goals.

Beginner Landmine Workout Plan

Goal: Learn form, build full-body strength
Frequency: 2–3 days per week

Structure:

  • 4 exercises
  • 2–3 sets each
  • 8–10 reps
  • 60–90 seconds rest

Workout:

  1. Landmine Squat – 3 sets of 10 reps
  2. Landmine Press (Two-Handed) – 3 sets of 8 reps
  3. Landmine Row (Two-Handed) – 3 sets of 10 reps
  4. Landmine Russian Twist – 2 sets of 10 reps per side

Intermediate Landmine Workout Plan

Goal: Build muscle, improve control, and variety
Frequency: 3–4 days per week
(Can split into Upper/Lower or Full Body Days)

Structure:

  • 5–6 exercises
  • 3–4 sets each
  • 8–12 reps
  • 45–75 seconds rest

Workout A (Full Body):

  1. Landmine Squat to Press (Thruster) – 3 sets of 10
  2. Landmine Row – 4 sets of 10
  3. Landmine Reverse Lunge – 3 sets of 8 per leg
  4. Landmine Single-Arm Floor Press – 3 sets of 8 per side
  5. Landmine Anti-Rotation Press – 3 sets of 10 per side
  6. Landmine Russian Twist – 3 sets of 12 per side

Advanced Landmine Workout Plan

Goal: Maximize strength, power, and core control
Frequency: 4–5 days per week
(Split into Upper, Lower, Power/Conditioning days)

Structure:

  • 5–7 exercises
  • 4 sets
  • 6–10 reps (heavy) or timed circuits for conditioning
  • Supersets or circuits for intensity

Sample Day – Power & Full-Body Focus

  1. Landmine Clean and Press – 4 sets of 6 reps
  2. Landmine Deadlift – 4 sets of 8 reps
  3. Landmine Front Squat – 3 sets of 10 reps
  4. Landmine Squat to Press (Thruster) – 3-4 sets of 8-10
  5. Landmine Meadows Row – 3 sets of 10 per side
  6. Landmine Z Press – 3 sets of 8 reps
  7. Landmine Russian Twist + Anti-Rotation (superset) – 3 sets each

Full Body Landmine Workout (Strength & Mass)

  1. Landmine Squat – 4 sets of 10 reps
  2. Landmine Row – 4 sets of 10–12 reps
  3. Landmine Press – 3 sets of 10 reps
  4. Landmine Reverse Lunge – 3 sets of 8 reps per leg
  5. Landmine Russian Twist – 3 sets of 20 reps (10 per side)

Landmine HIIT Circuit (Fat Loss & Conditioning)

Workout Structure:

  • 6 exercises in circuit format
  • 30–40 seconds work / 20 seconds rest
  • 3 rounds
  • Rest 1–2 mins between rounds

Sample Plan:

  1. Landmine Squat to Press (Thruster)
  2. Landmine Reverse Lunge (alternating legs)
  3. Landmine Row (fast tempo)
  4. Landmine Clean and Press
  5. Landmine Russian Twist
  6. Landmine Anti-Rotation Press (alternate arms)

Landmine Workout Split (Upper/Lower Split)

Day 1 – Upper Body Focus

  1. Landmine Press – 4 sets of 10
  2. Landmine Row – 4 sets of 10
  3. Landmine Lateral Raise – 3 sets of 12
  4. Landmine Single-Arm Floor Press – 3 sets of 8 per arm
  5. Landmine Anti-Rotation Press – 3 sets of 10 per side

Day 2 – Lower Body + Core Focus

  1. Landmine Squat – 4 sets of 10
  2. Landmine Deadlift – 3 sets of 8
  3. Landmine Reverse Lunge – 3 sets of 8 per leg
  4. Landmine Russian Twist – 3 sets of 20
  5. Landmine Clean and Press – 3 sets of 6 (power finisher)

Best Supplements to Support Your Landmine Workout

1. Creatine-X by PrimaForce

Creatine-X by PrimaForce is a creatine supplement that combines 10 different forms of creatine. Each serving provides 5 grams of creatine, with 250 grams total per container. This product is designed to support muscle growth, recovery, and strength. Creatine-X undergoes testing for purity and potency in a facility that is NSF Certified, GMP-compliant, and FDA-registered.

Key Benefits:

  • It helps increase strength and power during intense workouts.
  • It supports endurance for longer training sessions.
  • It promotes lean muscle growth over time.
  • It helps reduce recovery time between workouts.
  • It supports harder training with less fatigue.

Key Ingredients:

  • Creatine Monohydrate
  • Creatine Chelate
  • CON-CRET® Creatine HCl
  • Creatine Citrate
  • Creatine Anhydrous
  • Creatine AKG (2:1)
  • Creatine Ethyl Ester HCl
  • Creatine Pyruvate
  • Di-Creatine Malate
  • Tri-Creatine Malate

Pepti-Bolic by SNS

2. Pepti-Bolic by SNS

Pepti-Bolic by SNS is a natural anabolic supplement formulated to support lean muscle growth, strength, endurance, and recovery. It contains peptides PeptiStrong® and DL-185™, which are supported by human clinical research. The formula works through mechanisms such as mTOR activation, increased protein synthesis, and reduced muscle fatigue.

Key Benefits:

  • It supports lean muscle growth and better body composition.
  • It helps improve strength and physical performance.
  • It reduces muscular fatigue during and after training.
  • It supports faster recovery between workouts.
  • It helps preserve muscle during dieting or aging.
  • It activates muscle protein synthesis more effectively than leucine.
  • It contains clinically studied peptides developed using AI research.
  • It provides muscle support without hormones or stimulants.

Key Ingredients:

Customer Reviews

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-Agape M.

Cordarine by CEL

3. Cordarine by CEL

Cordarine is a natural supplement designed to support endurance, fat loss, and exercise performance. It contains nine scientifically backed ingredients aimed at enhancing training capacity and promoting fat metabolism. The product is intended as a natural option for performance support.

Key Benefits:

  • It helps improve endurance and workout stamina.
  • It supports longer training sessions without early fatigue.
  • It promotes fat metabolism during exercise.
  • It supports cardiovascular performance and oxygen use.
  • It helps delay physical exhaustion during high-intensity workouts.
  • It may enhance fat-burning effects from regular training.
  • It supports strength and power output during performance.
  • It helps reduce recovery time between sessions.

Key Ingredients:

  • Cordy-Plex™
  • Senactiv®
  • SalidroPure™ Salidroside
  • MitoBurn® L-BAIBA
  • CaloriBurn GP®
  • Cocoabuterol®
  • gbbBURN™ GBB
  • AstraGin®
  • BioPerine®

Mother Bucker by Bucked Up

4. Mother Bucker by Bucked Up

Mother Bucker is a pre-workout supplement that contains 400 mg of caffeine along with ingredients aimed at supporting focus, cognitive function, and muscle pumps. It features a fully disclosed label and includes three trademarked compounds intended to enhance blood flow during training. The product is available in multiple flavor options.

Key Benefits:

  • It supports strong muscle pumps during training.
  • It provides a high-energy boost for workouts.
  • It helps improve power output during lifts.
  • It enhances endurance throughout sessions.
  • It supports better mental focus during training.
  • It may improve cognitive performance under stress.
  • It delivers high-stimulant energy support.
  • It helps improve the mind-to-muscle connection.

Key Ingredients:

5. Huge EAA by Huge Supplements

Huge EAA is an amino acid supplement that provides nine essential amino acids, including 8,000 mg of BCAAs per serving. It is formulated to support muscle recovery, reduce soreness, and promote protein synthesis during or after training. The product is designed for both muscle-building and muscle-preserving phases.

Key Benefits:

  • It supports muscle growth and lean mass development.
  • It helps stimulate muscle protein synthesis.
  • It reduces muscle breakdown during training.
  • It promotes faster muscle recovery after workouts.
  • It supports workout performance and hydration.
  • It helps maintain endurance during long sessions.

Key Ingredients:

  • L-Leucine
  • L-Isoleucine
  • L-Valine
  • L-Lysine
  • L-Phenylalanine
  • L-Threonine
  • L-Histidine HCl
  • L-Tryptophan
  • L-Methionine

Alpha Lion SuperHuman Post

6. Alpha Lion SuperHuman Post

SuperHuman Post is a post-workout supplement that includes 5,000 mg of creatine monohydrate and 2,500 mg of betaine anhydrous, along with other ingredients. It is designed to support muscle recovery, strength, and protein synthesis after training. The formula also aims to assist with muscle hydration and energy restoration following workouts.

Key Benefits:

  • It supports lean muscle growth.
  • It helps enhance muscle protein synthesis after training.
  • It aids in reducing soreness and restoring energy.
  • It prepares muscles for the next training session.
  • It supports ATP regeneration for better strength and power.
  • It promotes muscle volumization and training capacity.
  • It helps improve hydration and cellular fluid balance.
  • It supports muscle fullness with betaine and electrolytes.
  • It improves nutrient absorption.

Key Ingredients:

  • Creatine Monohydrate
  • Betaine Anhydrous
  • Velositol®
  • AstraGin®
  • Electrolytes (Sodium, Potassium, Calcium)

7. Myovite by Myogenix 44 Pack

Myovite by Myogenix is a multivitamin supplement designed to support overall health and wellness. It provides a broad range of essential nutrients to help fill dietary gaps. MYOVITE supports various bodily functions, including heart, liver, joint health, and athletic performance, making it suitable for fitness enthusiasts and individuals focused on maintaining their health.

Key Benefits:

  • It helps fill common nutritional gaps in the diet.
  • It supports consistent physical performance.
  • It contributes to overall health and recovery.
  • It supports heart, liver, and digestive health.
  • It promotes immune, brain, and joint function.
  • It supports athletic performance through daily micronutrient intake.
  • It uses bioavailable forms like chelated minerals for better absorption.

Key Ingredients:

  • B-Vitamins
  • Vitamin D
  • Liver Support Blend
  • Chelated Minerals (Albion®)
  • Digestive Enzymes
  • SuperGreens & Organic Shrooms Blend

FAQs: Landmine Workout

Q: Do I need special equipment for landmine workouts?

A: You need a barbell and a landmine attachment or a secure corner to anchor the barbell. Many gyms have landmine setups, and you can also create a DIY version at home safely.

Q: Can I get a full-body workout using only a landmine?

A: Yes, definitely! As demonstrated in this article, the landmine allows for a wide range of exercises that hit every major muscle group – from your legs and glutes to your back, chest, shoulders, and core. You can easily build a comprehensive full-body routine with just a barbell and a landmine setup.

Q: Are landmine workouts good for building muscle?

A: Yes. You can build muscle, strength, and power using just landmine exercises—especially when combined with proper nutrition and consistency.

Q: Can landmine workouts help with weight loss?

A: Yes! Landmine exercises engage multiple muscle groups and can be combined into high-intensity circuits to burn calories and boost metabolism.

Q: Do landmine exercises replace traditional weightlifting?

A: They don’t have to. You can use landmine workouts as a full program or mix them into your usual routine for variety, joint relief, or extra core work.

Q: Can I do landmine workouts at home without a rack?

A: Yes! Use a corner of a wall or a sandbag to anchor the barbell. Just ensure it’s stable before lifting.

Closing Thoughts

Landmine workouts offer a versatile way to train many muscle groups using controlled, natural movements. The exercises combine strength, stability, and coordination, making them suitable for different fitness levels.

This type of training can target the legs, core, shoulders, back, and arms effectively. The equipment requires minimal space and can be adapted for home or gym use.

Overall, landmine workouts provide a balanced approach to building functional strength without complex setups or heavy machines.

References

  1. Collins, K. S., Klawitter, L. A., Waldera, R. W., Mahoney, S. J., & Christensen, B. K. (2021). Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women. Journal of strength and conditioning research, 35(10), 2661–2668. https://doi.org/10.1519/JSC.0000000000004094
  2. Okada, T., Huxel, K. C., & Nesser, T. W. (2011). Relationship between core stability, functional movement, and performance. Journal of strength and conditioning research, 25(1), 252–261. https://doi.org/10.1519/JSC.0b013e3181b22b3e
  3. Granacher, U., Gollhofer, A., Hortobágyi, T., Kressig, R. W., & Muehlbauer, T. (2013). The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review. Sports medicine (Auckland, N.Z.), 43(7), 627–641. https://doi.org/10.1007/s40279-013-0041-1
  4. Willardson J. M. (2007). Core stability training: applications to sports conditioning programs. Journal of strength and conditioning research, 21(3), 979–985. https://doi.org/10.1519/R-20255.1

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.

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