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