11 Best Landmine Exercises That Can Help Build Strength And Muscle Mass

The landmine bar can offer lifters different routes to building strength. But many overlook landmine exercises for various reasons

landmine exercises

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Weight training can help you build and maintain muscles, which are essential for all of us, especially as we grow old. Landmine exercises are one of the forms of weight training that can help us build strength and increase muscle mass for a healthy body.

Including landmine exercises in your fitness training can help correct any body misalignment and improve your stability and balance.

But many of us overlook landmine exercises when discussing strength training, mainly because we don’t know how best to utilize the landmine bar to our advantage.

The landmine bar can offer lifters different routes to building strength and can be helpful, especially when you hit a plateau.

landmine exercises

The landmine bar is a piece of gym equipment that can help you to work different muscles in all parts of your body. Thus there is the possibility of finding landmine exercises to target most, if not all, muscles in your body.

Keep reading to know what exercises you can do with the landmine bar.

Best landmine exercise that can help build strength and increase muscle mass

Below are some of the best landmine exercises that can help target muscles in different areas in your body

Landmine Thrusters

The thruster is a compound exercise that combines the landmine press with a landmine squat. It is a full-body exercise that targets and strengthens your shoulders, quads, glutes, legs, core, and arms muscles at the same time.

It is one of the landmine exercises that can help increase overall performance.

Muscles targeted: Shoulders, calves, abs, hamstrings, quads, triceps, traps, lower back, upper back.

Steps to follow

  • Stand upright with a neutral spine in front of the landmine
  • Grasp the bar with both hands and lift it to the front of your chest.
  • Keep the gap between your feet at shoulder width and point your toes slightly inwards.
  • Breath in, engage your core and go into a full squat, still holding the end of the bar at your chest
  • Then, push your whole foot (little toe, big toe, and heel) into the floor and pull yourself up to an upright position.
  • Next, extend your elbows to lift the bar. Ensure you do not lock your elbows at the top of the movement. The should be a slight bend in your elbows.
  • Lower the bar slowly to your starting position in front of your chest to complete a rep.
  • Repeat for the intended number of repetitions.


Single Arm Landmine Press

The single arm landmine press is one of the best landmine exercises for targeting your shoulder muscles. It can also target your traps and triceps muscles.

Using a single arm for the landmine exercise allows you to work on each side of your deltoid individually, allowing you to emphasize the weaker side.

Muscles targeted: Shoulders, abs, triceps, traps.

Steps to follow

  • Take a staggered stance while holding the end of the bar in one hand at the front of your shoulders. Keep your feet apart by shoulder width and your spine neutral.
  • Place your hand on your ribcage to help monitor the position of your spine
  • Inhale deeply and push the bar straight up. Ensure you keep a slight bend in your elbows at the top of the movement to help keep the tension in your shoulders.
  • Return the bar slowly to your starting position on your shoulders to complete a rep
  • Repeat for the desired number of reps
  • Change hands and go through the process for the other side of your body.


Landmine Chest Press

The chest press is an upper body exercise that can help increase your range of motion. It is one of the landmine chest exercises that can target your inner chest muscles.

The landmine exercises can also target your shoulder, chest, and neck muscles, including the triceps, pectorals, and deltoids.

Steps to follow

  • Grasp the end of the bar with both hands. Ensure you keep your palms together.
  • Lift the bar to your chest. Move back, if necessary, to lean towards the bar. Keep your back straight, your elbows tucked in together, and your chest out.
  • Breathe in and engage your core
  • Breathe out, and extend your arms to press the bar straight up in front of you. Squeeze your shoulders while you do the movement
  • Breath in and return the bar slowly to your starting position in front of your chest
  • Repeat


Landmine Half-Kneeling press

This landmine exercise is a variation of the overhead press that can help build shoulder strength.

It is also a good landmine abs exercise for working your abs and can target your traps and biceps.

Using one arm for the exercise can help you focus on your weaker side, if necessary.

Muscles targeted: Shoulders, abs, triceps, traps.

Steps to follow

  • Go on one knee to take a half kneeling stance. Ensure you keep your knees under your hip and tuck your toes in.
  • Grasp the end of the bar with one hand and lift it to shoulder height. You can place your other hand on your ribcage.
  • Breathe in and press the bar straight up in front of you till you fully stretch your arm. Keep a slight bend in your elbows at the top of the movement. That will help keep the tension in your shoulders.
  • Return the bar slowly to your starting position on your shoulder.
  • Repeat
  • Switch legs and hands to work on the other side of your body


Landmine Floor Press

The landmine floor press is an alternative way to perform one-arm floor presses, using a landmine instead of dumbbells. The landmine exercises allow you to lift more weight to help speed up your results.

They are good landmine chest exercises to help boost chest strength and shoulder stability.

Using a single arm at a time can help emphasize any weak areas to give you a balanced physique.

Steps to follow

  • Lie flat on your back and stretch your legs. Position your head near the weight, ensuring there is enough room for clearance when you lift the weight.
  • Grab the end of the bar with the arm on the side of the bar. Ensure your arm and chest are in line
  • Exhale, push your heels into the floor, and press the bar straight up.
  • Inhale and slowly lower the bar to your starting position
  • Repeat for the desired number of reps
  • Switch sides and go through the process for the other side of your body.


Landmine Lateral Raise

If you want to build your delts and strengthen your core, but are not keen on lifting whole barbells, then try the landmine lateral raise exercise.

It is one of the best landmine exercises for targeting your shoulders through three varying planes of motion in one go.

Muscles targeted: Shoulders, traps.

Steps to follow

  • Stand by the side of the bar with one arm grasping the end of the bar beside the bar. Ensure you keep your spine neutral and legs shoulder width apart.
  • Using a pronated grip, bring the bar to the front of your body with your arms stretched.
  • Exhale and without bending your arms, raise the bar slowly and move it to your shoulders using an arc motion
  • Inhale and return the bar slowly to your starting position, using the same arc motion. Ensure you keep your elbows extended throughout the movement and do not lean back as you raise and lower the bar.


Landmine Meadows Row

The Meadows row targets your middle back, shoulders, forearms, biceps, lats, and traps. It is one of the best landmine back exercises that can help isolate the sides of your back for strength and a balanced physique.

Muscles targeted: Upper back, biceps, abs, lats, traps, shoulders, lower back.

Steps to follow

To do the Meadows row landmine exercises,

  • Take a staggered stance and place your front foot and the bar at right angles.
  • Using an overhand grip, bend over and grasp the bar with the arm opposite the front foot.
  • Place the arm on the side of the front foot on the thigh for balance and support.
  • Retract your shoulder blade and start rowing by pulling your elbow behind your body.
  • Keep pulling the bar towards your hips until your elbow is around your midline. Then lower the bar slowly to your starting position in a controlled manner.
  • Repeat for the desired number of reps
  • Change sides and go through the process for the other side of your body.


Landmine Romanian Deadlift

The landmine Romanian deadlift, aka landmine RDL, is a variation of the Romanian Deadlift. It is one of the best landmine exercises for building your hamstrings and glutes. The movement will also target your abs, forearms, lats, traps, lower back, and upper back.

The RDL primarily targets your hamstrings, but many lifters view it as one of the landmine leg exercises to include in your leg day training. But you can also do the landmine exercises on your back day or as part of your back day, pull day, or full-body workouts for maximum impact.

Using a landmine that uses a fixed movement pattern for the exercises, instead of the traditional barbell, can help take some of the stress on your muscles to help reduce injury.

Muscles targeted: Hamstrings, forearms, abs, glutes, lats, traps, lower back, upper back.

Steps to follow

  • Place the bar in the notch of a V-bar. Stand with your legs on either side of the bar and grasp the v-bar using both hands.
  • Push your hips back, hinge forward, and lift the bar until it is just below your knee.
  • Return the bar to your starting position and repeat


Landmine Reverse Lunge

The exercise is a variation of the reverse lunge. It is one of the best landmine leg exercises to include in your training regimen.

Apart from your legs, the landmine reverse lunge is a good exercise for those who want to build a strong core.

The landmine reverse lunge requires a strong core and hips for the exercise. If necessary, start with the forward lunge and progress to the landmine exercises when ready.

Muscles targeted: Shoulders, calves, abs, hamstrings, quads, triceps, traps, lower back, upper back.

Steps to follow

  • Hold the end of the bar at chest height and stand with your feet shoulder-width apart.
  • Take a step back and bend both knees simultaneously
  • Go down on your knee, ensuring the back knee touches the floor.
  • Push through the front foot and extend the knee to stand up to get to your starting position
  • Repeat


Landmine Row

landmine row-t bar row lat pulldown alternative exercise

The landmine row, aka T bar row, is a compound exercise that can target and work your delts, traps, lats, erector spinae, and glutes.

It is one of the best upper back landmine exercises for your strength training regimen. Unlike the barbell row, the landmine row places less tension on your shoulder joints, helping to reduce the risk of injury.

Muscles targeted: Delts, biceps, traps, lats, erector spinae, glutes, shoulders

Steps to follow

  • Face away with the bar in between your legs
  • Place the bar in the notch of a v-shaped handle and grab the handles
  • Hinge at the hips till your torso and floor are parallelPull your elbows behind your body, retract your shoulder blades, and start rowing by pulling the bar towards your body until the plate touches your chest
  • Then lower the bar slowly t your starting position in a controlled manner
  • Repeat


Landmine Goblet Squat

The landmine goblet squat, a variation of the goblet squat, is one of the best landmine leg exercises that can emphasize your quads.

Include the goblet squat landmine exercises in your leg or full body workouts.

The landmine goblet squat is a good starting point for those who find it challenging to squat with a barbell.

Steps to follow

  • Stand facing the bar, grab the end in both hands and bring it to your chest height.
  • With the bar at chest height, go into a full squat by pushing your hips back and bending your knees. Ensure the bar follows your movement as you move down and up.
  • Pause briefly at the bottom of the movement, then push into the floor with your whole foot ( little toe, big toe, and heel) and slowly lift yourself to get back to your starting position.
  • Repeat

Final words from LiveLIfe

Landmine exercises can be very challenging, but they can also be a valuable part of your strength training regimen.

Consider some of the listed landmine exercises if you want alternative ways to build strength and increase muscle mass, mobility, and athleticism. The results could be phenomenal.

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