8 Landmine Exercises to Spice Up Your Workout Routine

A person performing Single Arm Landmine Press using Power Rack and Landmine Attachment

The landmine is one of the most versatile attachments and is a great way to add some variety to your training. It consists of a short tube that acts as a base for one end of a barbell. This tube is mounted onto a swivel joint allowing 360 degrees of movement (check out some of or GIFS below!).   

The unique benefits of the landmine are due to the arc like motion of the barbell. This motion can help reduce pressure on the joints and engage additional stabilising muscles. Some of the key advantages of landmine movement include:

- Rotational nature of some of the exercises increases core and hip stability
- You can perform many different unilateral (single arm) exercises that can help identify or fix muscle imbalances.
- Great for people with injuries or movement limitations - it can make fundamental movements safer and more accessible than traditional barbell exercises.
- Provides for functional movements that directly carry over into sporting performance (or everyday life). 
 
This guide walks you through 8 different landmine exercises featuring the VULCAN Home Gym Power Cage and VULCAN Landmine Attachment for HOME GYM Power Cage. We enjoy working one or two exercises into our current routine to change things up, but you can combine them all into a full-body workout!

1. Landmine Front Squat

Landmine Front Squats

Landmine squats are front loaded, which makes it a great low impact alternative to  barbell back squats. The anterior loading reduces stress on the knee joints, and makes squats more accessible for those with injuries or mobility issues.   

It is also great for learning proper squat technique! The position of the barbell stops you from leaning forward as you sink into your squat - meaning you will keep your chest upright throughout the movement!

2. Landmine Reverse Lunge 

Landmine Reverse Lunge

We find a landmine lunge helps break up the monotony of bodyweight or walking lunges!

Holding the weight in front of you places more emphasis on your quads and core than other variation of the lunge.

Try  a side variation (holding the barbell to your side while lunging) to target your gluteus medius - the side of your butt!

3. Landmine Single Arm Bent Over Row

Landmine Single Arm Bent Over Row

Another great alternative to a traditional dumbbell or barbell bent over row to work your back muscles. The arc of the barbell means you hit your muscles differently  from other forms of rows, working additional stabilising muscles. 

The unilateral (single arm) nature of the exercise means it is great for finding and fixing strength imbalances.

4. Single Arm Landmine Press

Single Arm Landmine Press

The single arm press is a great exercise to improve shoulder strength while reducing shoulder irritation. The diagonal arc of the pressing movement places less pressure on the shoulder joints, as you are pressing both forward and up, rather than just straight up. 

This is the landmine exercise we incorporate into our training the most!

5.  Landmine T-Bar row

Landmine T-Bar row

The landmine bent over row is the two handed alternative to exercise number 3.  The T-Bar row works all the major back muscles and is a great exercise for increasing back strength and size. 

Make sure you keep our back from rounding and your shoulder blades engaged to avoid injury when lifting heavy!

In the example to the left, we are using the VULCAN T-Bar Handle

6.  Landmine Single Arm Chest Press 

Landmine Single Arm Chest Press

A good exercise for targeting your chest, triceps, and shoulders. The single-arm chest press has several differences from a traditional bench press, making it a useful alternative, especially if you have shoulder injuries. The range of motion stops at the floor, which results in less strain on your shoulders. You also get less support from your legs, which means you can better isolate your upper body muscles.

7.  Landmine Windshield Wiper 

Landmine Windshield Wiper

This exercise will set fire to your oblique and core muscles.

The side-to-side motion should mimic that of a windshield wiper. Make sure that you are rotating from your core throughout the exercise.

8.  Landmine Lateral Raise

Landmine Lateral Raise

Good exercise for targeting those hard to hit rear delts! Make sure you keep the weight light for this exercise.

Power Rack/ Squat Rack
A Home Gym Set Up
Features of Power Rack/ Squat Rack
Dimensions of Power Rack/ Squat Rack
Power Rack/ Squat Rack
Power Rack including Lat/ Row Attachment
Power Rack including Lat/ Row Attachment
Landmine Attachment
Dimensions/ Drawings of Power Rack
Power Rack/ Squat Rack
A Home Gym Set Up
Features of Power Rack/ Squat Rack
Dimensions of Power Rack/ Squat Rack
Power Rack/ Squat Rack
Power Rack including Lat/ Row Attachment
Power Rack including Lat/ Row Attachment
Landmine Attachment
Dimensions/ Drawings of Power Rack

VULCAN Home Gym Power Cage | PRE-ORDER LATE JUNE/ EARLY JULY

$539.00

PRE-ORDER ESTIMATED LATE JUNE/ EARLY JUNE 🚚 

 

DESCRIPTION

The VULCAN Home Gym Power Rack is insane value for money and makes a fantastic centrepiece in any home gym. With a range of compatible attachments, this power rack gives you the versatility to perform hundreds of different exercises from the comfort of your own home. 

The multi-grip pull up arch allows you to target different muscles groups with it's traditional, close, neutral or wide-grip pull up options. Have a low ceiling? That's no problem - just invert the bar - which is also perfect for athletes of various heights. 

The laser engraved numbered uprights allow you to make quick and easy adjustments to one of 20 different adjustable levels. And our solid steel, chrome plated spotter bars will give you the confidence to push those PBs! 

We know that metal on metal is not cool for your barbell. That's why we lined our J-cups with UHMW (an industrial-grade plastic), so that you can rest easy knowing that your barbell will remain scratch free. 

And don't forget to add compatible attachments to your VULCAN Home Gym Power Cage. The Lat Pull Down & Low Row Attachment is ideal for functional body-building options, like tricep pull-downs, seated rows, cable curls and many more. Or add the Landmine Attachment for even more functionality!

 

FEATURES:

  • Multi-grip pull up arch
  • Laser engraved numbered uprights (7.5cm between holes to allow for precise adjustment of J-Cups and Safety Bars)
  • 2x J-cups with UHMW (an industrial-grade plastic) to protect your barbells
  • 2x Solid steel, chrome plated spotter bars
  • Premium powder coated finish (rather than painted)
  • Easy to assemble
  • Adequate clearance for any flat, adjustable exercise benches
  • Allows for bench press, squats, military press, rack pulls and hundreds of other exercises!
SPECIFICATIONS
Brand: VULCAN Fitness 
Material: Steel
Colour: Black
Product Weight: 62kg
Shipping Weight: 66kg
Height: 217cm
Length: 125cm
Width:  148cm
Weight rated: 320kg
Packaging: 2x Carton Boxes
INSTALLATION
Please CLICK HERE for Instruction Manual for VULCAN Home Gym Power Cage
VULCAN Landmine Attachment for HOME GYM Power Cage | PRE-ORDER JULY | FREE SHIPPING
VULCAN Landmine Attachment for HOME GYM Power Cage | PRE-ORDER JULY | FREE SHIPPING

VULCAN Landmine Attachment for HOME GYM Power Cage | PRE-ORDER JULY | FREE SHIPPING

$135.00

PRE-ORDER ESTIMATED JULY 🚚 

COMPATABLE WITH THE VULCAN HOME GYM POWER CAGE

DESCRIPTION

The VULCAN Landmine Attachment increases the functionality of the Home Gym Power Cage. Perform a range of exercises that target your shoulders, core, back and lower body including landmine rows, landmine squats and landmine presses.

👉👉 Checkout our 8 Landmine Exercises to Spice Up Your Workout Routine 👈👈

VULCAN T-Bar Handle | IN STOCK
VULCAN T-Bar Handle | IN STOCK
VULCAN T-Bar Handle | IN STOCK
VULCAN T-Bar Handle | IN STOCK
VULCAN T-Bar Handle | IN STOCK
VULCAN T-Bar Handle | IN STOCK

VULCAN T-Bar Handle | IN STOCK

$94.00

IN STOCK & NEXT BUSINESS DAY DISPATCH 🚚

 

DESCRIPTION 

Add a whole new dimension of exercises by adding the VULCAN T-Bar Handle to your workout. It is great for activating the upper back when doing rows. 

Warranty: One-year manufacturers' warranty.

SPECIFICATIONS 
Brand: VULCAN Fitness 
Material:
Steel