Landmine Exercises For Full Body Strength And Size

Landmine workout with Trevor

Landmines are one of my favorite bits of equipment at the gym. With this one apparatus we can work many different muscles and angles that a machine ultimately would not. And luckily my friend has one at home!

If you’ve not explored landmine exercises before, I highly encourage you to give it a go. A landmine allows you to create movements that are dynamic, static or explosive in nature. They also provide varied resistance via additional weight or adjusting the positioned angle of the bar from your center of gravity. Additionally, you can work dynamically across multiple anatomical planes.


Learn more about anatomical planes here!



There is just so much versatility when it comes to the landmine, I absolutely love it!

In this workout, we are focusing on hypertrophy (size) and strength. Be sure to hit it hard, rest appropriately, and follow the pointers below to achieve the desired results:

POINTERS:

  • Pay attention to the angle of the bar according to you midline. The farther away the bar, the more resistance and less likely you will perform proper reps. Since the goal is strength and size, we want to keep the bar close and load the muscle in action.
  • Stretch and warm up with an empty bar prior to each movement.
  • Movement_1: When descending, make sure the knees stay outside of the midline.
  • Movement_2: Push the hips back before descending into the deadlift while squeezing the lats and keeping the shoulders tucked in.
  • Movement_3: The power is generated from the core through the muscle into the push. If this movement proves difficult, feel free to move into a half kneeling position.
  • Movement_4: Keep the elbows high!
  • Movement_5: Keep your hips in contact with the ground in order to ensure proper muscle contraction and movement.

3 Sets Each
10-15 Reps
Between 70 – 80% of your 1RM

MOVEMENT 1
Bulgarian Split Squat

MOVEMENT 2
Single Leg Deadlift

MOVEMENT3
Kneeling Overhead Press

MOVEMENT 4
Meadows Row

MOVEMENT 5
Single Arm Floor Press

Rest Time Between Sets: 30-45 seconds
To understand more about rest timings, read our post on rest intervals.


<strong><em><a href=
Hana Zarour

Founder
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.