The Beginner’s Guide to the Landmine: 5 Essential Exercises
Have you ever walked past that one bar attachment in your fitness center? You know, the one next to all the classic machines you use? The one that makes you stop and think: “Who could that be for?”
Fitness professionals call this bar attachment a landmine. And it’s true—it sticks out like a sore thumb at the bottom of familiar pull-up bars, cable machines, squat racks and other gym essentials.
But it could be a secret weapon for your fitness journey.
The landmine’s unique lever system makes it especially useful for building strength by offering a stable pivot point that puts less stress on your joints. But, using the landmine does require more midline stability than free-weight exercises.
See why our AG Fitness experts recommend you give it a shot at your next workout!
What Is the Landmine?
The landmine is an anchor for a barbell at one end (usually in a pivot or landmine sleeve) with the other end free to move. Since the landmine is grounded and angled, you can use it to perform a variety of exercises, making it a great option for beginners just learning strength training movements, and experienced lifters who want to refine their technique.
Setting Up a Barbell in a Landmine Attachment
Getting started on the landmine is simple. If you’ve never used one before, we recommend starting your exercise with no weight to get a feel for the movement. The landmine uses weighted plates to adjust difficulty, allowing you to easily modify your skill level.
Place the barbell in the landmine pivot or sleeve.
Add weight plates (BUMPERS ONLY) to the free end based on your strength level—start light.
Stand in a stable stance with feet hip- to shoulder-width apart.
Grip the barbell Sleeve with one or both hands depending on the exercise.
5 Beginner Landmine Exercises
A key benefit of the landmine is its ability to provide a comprehensive, full-body workout. The landmine lets you push, pull, hinge, and rotate, offering you plenty of options to target just about any muscle group.
1. Landmine Squat to Press
Targets: Quads, hamstrings, glutes, shoulders
The landmine squat-to-press is a full-body movement that builds lower- and upper-body strength. Begin by holding the end of the barbell at chest height with both hands and standing with your feet about shoulder-width apart. Then, lower into a squat by sitting your hips back and bending your knees, keeping your chest upright. As you stand back up, press the bar forward and slightly overhead in one smooth motion. Lower the bar back to chest height before starting the next repetition, keeping your core braced throughout the movement.
2. Cossack Squat
Target: Hips, quads, hamstrings, glutes
The landmine Cossack Squat is perfect for experienced athletes seeking a greater challenge in the gym. This exercise trains mobility, balance, and leg strength in a single movement. Begin by standing perpendicular to the bar with a wide stance, holding the bar with both hands in a goblet squat position at chest height. Shift your weight to one side and sink into a deep squat on your corresponding leg while keeping the opposite leg extended straight. Push through the bent leg to return to standing before switching sides.
PRO TIP: This exercise requires good hip mobility and control, so it’s best for those comfortable with basic squat variations.
3. Single-Leg Deadlift
Target: Hamstrings, glutes,
The landmine single-leg deadlift allows you to perform this essential leg movement with added control. Start by standing tall and holding the bar with one or both hands. Shift your weight onto one leg and hinge forward at the hips, allowing the bar to travel downward as your free leg extends behind you. Keep your back flat and core engaged as you lower, then drive through the standing leg to return to an upright position. Move slowly to maintain balance and control.
4. Landmine Bent-Over Row (Single or Double)
Target: Back, lats
The landmine bent-over row adds upper-body training to your workout, strengthening your upper back muscles and improving posture. Begin by hinging forward at the hips with a slight bend in your knees and your back flat. Hold the bar with one hand for a unilateral row or both hands for a bilateral version. Pull the bar toward your torso by driving your elbows back and squeezing your shoulder blades together. Lower the bar with control before repeating, avoiding momentum or excessive shoulder shrugging.
5. Reverse Lunge to Press
Target: hamstrings and shoulders
The reverse lunge combines lower and upper-body training for the perfect finish to your landmine workout. Hold the landmine bar at chest height and step one foot back into a reverse lunge, lowering until your front leg forms a strong base. As you step forward to stand, press the bar forward and upward in a controlled motion. Finally, bring the bar back to chest height before switching legs.
FOLLOW THIS AG FITNESS WORKOUT ON INSTAGRAM
Ready to Try the Landmine?
Now that the landmine is no longer a mystery, give it a shot at your next session! You can do a complete landmine workout like the one we’ve provided or add one or two exercises to your usual strength training routine.
If you’re nervous about proper technique, AG Fitness trainers are always available to guide you through a personal training session. Once you feel more comfortable, we can also suggest additional exercises and build a routine to take your training to the next level. Book your session below to get started!
