How to Do the Landmine Correctly and the Best Exercises to Train Your Core

Are you familiar with the Landmine? It is that attachment where you anchor one end of a barbell — ideally an Olympic barbell — leaving the other end free. This simple tool is an underrated gem in fitness that allows you to move the weight with total freedom at any angle and in any direction, mimicking much more natural movements than traditional machines.

Its potential goes far beyond doing rows. With the Landmine, you can train your whole body — legs, back, chest, shoulders and core — with a single accessory. It is a great option if you have mobility issues or want to reduce pressure on your joints.

Landmine training is suitable for all levels. It is ideal for beginners with a good physical condition and also allows more advanced users to improve performance, fitness and transfer benefits to their sport.

1. Place one end of an Olympic barbell in a landmine attachment — or in a corner with a towel to protect the floor.
2. The other end should remain free so you can add weight plates.
3. Stand with your feet shoulder-width apart, knees slightly bent.
4. Hold the free end of the barbell with one hand — or both if it is a bilateral press — close to your chest.
5. Keep your core engaged — abdomen firm — and your back straight.
6. Push the bar upwards and slightly diagonally — as if drawing an arc — fully extending your arm.
7. Control the movement as you lower the bar, bringing it back to your chest.

Best Landmine Exercises

These exercises are a star element for performing metabolic circuits, considerably increasing the calorie expenditure of the session. Below, I will show you the most important ones:

Twist

Exercise for the core.

Squat

We may be able to achieve greater depth than usual; however, good dorsiflexion will benefit us.

Squat to Military Press

A compound exercise combining a squat with a unilateral press.

Bulgarian Squat

In addition to unilateral lower-body work, this exercise “forces” us to keep our core active in order to maintain balance.

One-Arm Row

Unilateral pulling exercise.

Unilateral Bench Press

A variation of the conventional bench press.

Row

Horizontal pulling exercise.

Kneeling Press

From this position, we can further isolate the work in the upper body.

Unilateral Kneeling Military Press

Following the same concept as above, we emphasise the unilateral vertical press.

HSN Landmine Routine

As an example, I suggest the following routine for working with this accessory, while also allowing complementary work with other elements to be added.

Day 1

Full-Body A

1. Squat::climbing 15by15 until reaching a weight that we cannot move for more than 12 repetitions.
2. Bulgarian Squat::climbing 10by10 per side RiR-2 (Post Link to find out what it means).
3. Row::climbing 16by16 until reaching a weight that we cannot move for more than 14 repetitions.
4. Kneeling Press::climbing 20by20 until reaching a weight that we cannot move for more than 10 repetitions.

Day 2

Full-Body B

1. Squat to Military Press::climbing 10by10 per side RiR-2.
2. One-Arm Row::climbing 16by16 until reaching a weight that we cannot move for more than 14 repetitions.
3. Unilateral Bench Press::climbing 16by16 until reaching a weight that we cannot move for more than 14 repetitions.
4. Twist::climbing 10by10 for 3 sets

Tips to Avoid Mistakes in Landmine Exercises

In any movement performed with the Landmine, we can keep our midsection active.

What Are the Benefits of Training with the Landmine?

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