We don’t use machines at our gym.
What we do use are free weights like dumbbells, kettlebells, and barbells — plus sleds, resistance bands, and a few unconventional tools that let us train in smarter, more effective ways.
Why?
Because training with these tools carries over into real life.
You’re not locked into one range of motion or a padded seat. You’re moving your body through space — building strength, balance, mobility, and coordination. And one of the pieces we use all the time is the landmine.
So, What’s a Landmine?
A landmine setup is simple:
One end of a barbell is anchored to the ground, and the other end becomes your resistance.
This changes the angle of the bar — which changes the way the body moves and loads through the exercise. That’s part of what makes it so effective.
Not only does this open up a huge range of movements, but it’s easier on the joints and more adaptable for people with limitations (like tight shoulders or cranky knees). It’s also a great way to add variety and challenge to your workouts — even though variety isn’t the main goal, it can help keep things fresh and fun.
Below are 5 of our favorite landmine exercises, one for each major movement pattern we train:
- Upper body push
- Upper body pull
- Squat
- Hinge
- Core
#1: 1/2 Kneeling Landmine Press [upper body press]
We love these for a pressing exercise with the landmine. Now, just as we discussed above, the angle of the bar changes the “load” as the weight moves up and down. And due to the angle of the bar, this type of overhead press can be much safer on the shoulder joint and as you get to that overhead position.
Anyone who has some pain or difficulty pressing overhead, the landmine press is a definite must try.
Bonus tip: When you get to the top of the rep, pause for a second and think of reaching your arm just a tad bit farther. This will force your shoulder blade to reach those few extra inches and help gain/keep mobility + strength in the shoulders.
#2: Landmine Meadow’s Row [upper body pull]
RIP to the late John Meadow’s.
I like to think that most rowing motions are pretty similar but I can’t deny that this exercise just feels great.
It will make you work and stabilize at the core as you hold the split stance position. If you want to focus on more strength away from your core you can pull a bench close to the barbell and have one leg and hand up on there. This will require less stability and allow your to use the bench as a bit of support.
Your will feel each rep and you have to work on the grip strength here as well because the end of that barbell is 2″ thick- much wider than a traditional dumbbell handle. They do make attachments for this piece of equipment that can make the handle more manageable, BUT, grip strength is a major necessity in our lives.
A close second to this exercise is a T-Bar row but we like to prioritize rowing motions with one hand at a time to balance the strengthen and movement in our shoulders the best we can. We all have imbalances, especially when It comes to the posterior chain, this can be one way to help bring things back to even.
#3: Landmine Box Squat [squat]
And now for the squat motion with the landmine. We like to use the box to have a target for depth. Without he box the motion does feel slightly awkward due to the angle of the bar as you begin to drop down. The box allows you to reach your butt back as the bar forces you down.
Now, this type of squat does allow the weight to be loaded in front of us, because not “all” the weight is dug into our hands we should be able to load this movement more than a regular goblet squat. And without the pain or wrist mobility than may come from a traditional front squat with a barbell.
#4: Landmine Single Leg RDL [hinge]
We keep a strong focus on single leg work in our programs, making this landmine exercise a great fit for our hinge movement. Strength, power, balance, muscle building etc..
This is It. This is probably one of my overall favorite movements to do with the landmine. Single leg RDL’s are tough, any variation of them are going to force you to work for every rep. The landmine in this case actually allows for a bit more balance control. With that, you are able to load alittle more weight on this movement and push yourself.
With the added control due to the fixed barbell, you are able to focus on different areas on that posterior chain instead of just worrying about balance.
#5: Landmine Trunk Rotations [core]
The core movement for the landmine!
Now, most the core work we program for our clients is in regards of resisting motion (think or a plank). That does not mean we never do any core exercises that involve some movement. Our bodies’ have the ability to rotate and the landmine allows us to train that rotation with a bit of added weight.
I like to get my entire body involved here, letting my hips move with my arms and driving my arms through the top of the rotation. It becomes exhausting after a few reps and adds a different component to your core training that may have not fully been there beforehand.
The Landmine Is Just the Beginning
We love how versatile the landmine is — and these are just a few of the ways we use it in our programs.
There are dozens of variations we rotate through depending on a client’s goals, movement ability, and training level.
Curious about more ways to use the landmine in your own workouts?
Shoot us a message at Jeff@naglefitness.com and we’ll be happy to share a few ideas or answer your questions.
Or better yet — come try it in person.
In good health,
Jeff
