The landmine setup, fixing one end of a barbell to an anchor point while leaving the other end free to move, is a versatile training tool. It provides added stability compared to free weight movements and introduces a unique arcing movement path. This angled trajectory allows for different muscle loading patterns, altered angles of resistance, and enhanced muscle engagement across various movement planes.
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Understanding the Landmine Mechanics
A landmine anchor locks one end of a standard barbell in place (either in a dedicated attachment, a corner, or between heavy dumbbells), leaving the opposite end free to move in a multidirectional arc.
Key Training Advantages
- Increased Stability: Having one end fixed reduces stability demands compared to open-chain dumbbell or barbell movements, allowing higher force output.
- Unique Arcing Motion: The natural arc changes the leverage and line of pull, offering distinct training angles for target muscle groups.
- Enhanced Muscle Recruitment: The altered resistance curve facilitates better mind-muscle connection and target muscle isolation across strength, power, hypertrophy, and endurance applications.
Lower Body and Multi-Planar Variations
1. Landmine Goblet Squat
- Execution: Hold the end of the barbell at chest height with both hands.
- Foot Positioning: Position the feet so the balls of the feet align roughly with the edges of the barbell plate on the ground.
- Quad vs. Hip Dominance: Lean forward into the landmine to create a quad-dominant squat pattern. To make the movement more hip-dominant, stand closer to the attachment point and shift the hips further back.
2. Goblet Reverse Lunge
- Set up in a goblet grip at chest height, using a slightly narrower stance than the standard landmine squat.
- Step backward into a controlled reverse lunge while maintaining an upright posture.
3. Reverse Lunge (Side Grip)
- Hold the barbell down at your side with one hand (similar to holding a dumbbell).
- This allows for higher absolute loading of the leg muscles.
- Tip: Use a lifting strap to eliminate grip strength limitations when loading heavier weight.
4. Skater Squat
- Hold the barbell at chest height in a goblet position.
- Step one leg back into a single-leg squat without allowing the rear foot to touch the ground.
- Lower until the rear knee gently touches a foam pad, then press back up into the working leg. The fixed anchor point provides stability to drive backward and upward out of the bottom position.
5. Goblet Lateral Squat
- Adopt a wide stance perpendicular to the barbell trajectory.
- Shift weight to one side, sitting down into the working hip while keeping the opposite leg straight.
- Targets the adductors and glutes within the frontal plane.
6. Curtsy Lunge
- Position the body perpendicular (sideways) to the landmine attachment for superior movement mechanics.
- Cross the rear leg behind the front leg to lower into a lunge.
- Heavily engages the glutes and benefits athletes (such as hockey players) who require multi-planar crossover strength.
Dynamic, Rotational, and Combination Exercises
7. Lunge to Press
- Hold the barbell in a single-arm rack position.
- Perform a reverse lunge, then drive forward and explosively press the bar overhead as you return to the standing position.
- Excellent for metabolic conditioning blocks.
8. Landmine Thruster
- Hold the barbell with two hands at chest level.
- Sink into a full squat and immediately transition into an overhead press at the top of the movement.
9. Rotational Squat to Press
- Stand perpendicular to the landmine setup, holding the end of the bar with your outside arm.
- Squat down, then explosively rotate through the hips, pivot the feet, and press the bar overhead.
10. Rotational Lift to Press
- Lower the bar dynamic-style down toward the floor, rotate through the torso, and press upward.
- Can be executed holding with two hands for stability or by switching hands mid-rotation during the movement.
Upper Body Pulling Variations
11. T-Bar Row
- Stand over the bar and pull the weighted end toward the chest using a neutral double-handle grip. A classic upper-body pulling exercise.
12. One-Arm Landmine Row
- Stand parallel to the bar and pull the sleeve up with one arm.
- Limitation: Standard weight plates can collide with the torso at the top, restricting full range of motion.
13. Perpendicular Row
- Stand perpendicular to the barbell shaft.
- Pull the bar up along the side of the torso without plate interference.
- The arcing motion pulls outward, heavily recruiting the upper back, posterior deltoids, and scapular stabilizers.
Core Rotational and Explosive Power Exercises
14. Standing Landmine Twist
- Hold the barbell extended in front with straight arms.
- Rotate the bar side-to-side down to thigh height, pivoting the feet with each turn while keeping the arms extended.
15. Twist and Lunge
- Lower the barbell all the way down to the floor on one side while dropping into a lunge.
- Sweep the bar upward in an arc overhead and sink into a lunge on the opposite side. Arms can bend slightly at the top of the arc to maintain control.
16. Landmine Snatch
- Stand perpendicular to the bar, grab the end with one hand, and explosively pull and punch the bar overhead.
- Requires significantly less technical mastery than a traditional barbell snatch because the weight arcs freely alongside the body.
Posterior Chain Variations
17. Romanian Deadlift (RDL)
- Hold the bar in front of the hips and hinge back.
- The angled path encourages a posterior hip shift, heavily loading the glutes and hamstrings while reducing unwanted lower-back shear forces.
18. Single-Leg Landmine RDL (Linear)
- Hinge on one leg while the non-working leg extends backward into space.
19. Perpendicular Single-Leg Landmine RDL
- Perform the hinge facing perpendicular to the bar.
- The arcing motion sweeps across the body, adding a rotational component that forces the glutes to stabilize and pull harder out of the bottom position.
20. Staggered Perpendicular Single-Leg RDL
- Keep the non-working foot on the ground in a kickstand position close to the front foot.
- Reduces balance demands while maintaining targeted glute and hamstring tension.
Overhead and Horizontal Pressing Variations
21. Standing One-Arm Landmine Press
- Functions as a hybrid between a horizontal and true overhead press due to the arcing trajectory.
- Easier on sensitive shoulders than strict vertical overhead pressing.
22. Half-Kneeling One-Arm Landmine Press
- Perform the press with one knee on the floor.
- Allows the lifter to lean forward at the top of the movement to safely grade exposure to full overhead shoulder flexion.
23. Alternating Press TK
- Maintain a double-knee tall-kneeling posture, pressing the bar up and alternating hands at the top for power development.
24. One-Arm Press Squat Hold
- Maintain the bottom position of an isometric squat while completing a single-arm press overhead.
25. Alternating Press Squat Hold
- Hold an isometric squat at parallel while dynamically switching and pressing the bar from side to side.
26. Z Press
- Sit flat on the floor with legs extended in an upright posture and press overhead.
- Requires maximum abdominal contraction to prevent leaning backward.
27. Sit-Up to One-Arm Press
- Perform a full sit-up off the floor, finishing directly at the top with a single-arm Z press. Excellent dynamic trunk challenge.
28. Russian Twist
- Sit on the floor facing the anchor point with feet elevated.
- Rotate the barbell side to side across the torso.
29. Landmine Push Press
- Use a subtle leg dip and drive to press the weight overhead. Can be performed with symmetrical feet or a slight staggered stance for better hip support.
30. Landmine Push Jerk
- Dip and explosively drive the bar overhead while dropping under the weight. Offers power benefits without requiring complex Olympic lifting technique.
31. Landmine Split Jerk
- Drive the bar overhead while dropping into a split stance posture. Highly effective for athletes needing explosive triple extension and force transfer.
32. Anti-Rotational Twists (Standing)
- Sweep the bar side-to-side in front of the body while keeping the chest locked directly toward the anchor point.
- Resists trunk rotation to isolate core stability. Can be performed in standing, half-kneeling, or isometric squat positions.
33. Anti-Rotational Twists HK
- Execute the anti-rotational sweep from a half-kneeling position to heighten core challenge.
34. Anti-Rotational Twists Squat Hold
- Perform anti-rotational core sweeps while holding an isometric squat hold.
Isolation and Hypertrophy Movements
35. Landmine Lateral Raise
- Arc the bar upward and outward across the body.
- Passes through anterior, lateral, and posterior paths to target all three heads of the deltoid in a single fluid movement.
36. Quadruped Landmine Kickback
- Start on all fours with the barbell tucked behind the crease of the knee.
- Kick the heel up and back to target the glutes and hamstrings.
37. Single-Leg Landmine Hip Thrust
- Position the barbell across the pelvis for a single-leg thrust.
- The asymmetrical load forces the core and hip rotators to resist rotation during extension.
38. Landmine Hack Squat
- Lean your upper back directly against the padded end of the barbell and perform a squat to isolate the quadriceps.
39. Facing Anchor Sissy Squat
- Face the anchor point, hold the bar, and lean back into knee flexion to overload the quads and core.
40. Landmine Standing Calf Raise
- Lean forward into the bar and perform calf raises on a stable surface. The forward-angled vector allows for continuous tension throughout the drive phase.
How to Properly Set Up a Landmine Station
Setting up your equipment correctly protects your gym environment and ensures proper movement mechanics.
Setup Options
- Bare Barbell in a Corner (Not Recommended): Placing the end of a barbell directly into a wall corner can easily scuff or damage drywall as the bar rotates.
- Towel-Wrapped Corner Setup: Wrapping the end of the barbell in a thick towel offers basic wall protection, though it remains a temporary fix.
- Dedicated Landmine Attachment (Optimal): Utilizing a floor plate, plate-loaded sleeve, or power-rack attachment. These are inexpensive, durable, and afford 360-degree rotation.
- Dumbbell Anchor Setup: Place two heavy, rubber-coated dumbbells together on the floor at an angle to create a snug “V” wedge for the barbell sleeve.
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Watch the Visual Exercise Guide
Prefer a visual demonstration of these movements and setup options to see proper form, execution cues, and setup strategies? Watch the full video breakdown here.