10 Best Landmine Exercises for Functional Strength
Landmine exercises are a great way to develop functional strength. My studio focuses on functional training so the landmine attachment (also known a T- Bar) is the perfect addition my clients’ sessions and my own personal workouts.
Here are my 10 best Landmine exercises and why they are beneficial. Let’s kick things off with the best lower body exercises to include in your landmine workouts.
1. Landmine Hack Squat
The landmine hack squat is great for working the quads through their full range of motion, developing strength and support around the knee joints.
How to Perform a Landmine Hack Squat
To perform the hack squat put an olympic diameter plate on the end of your barbell and lift it onto one of your shoulders, resting it on your upper trap muscles. Whilst facing away from the barbell, lean back against the plate and walk forwards a couple of small steps. Squat down leaning against the pivot, keeping your heels on the floor at all times. Adjust the foot position as required for a comfortable squat.
Hack Squat Technique Tips
Use a squat pad to make the shoulder position more comfortable
Make sure you do not have a slippery floor / moveable tiles
Lean your upper back and head against the plate
Most people stand too close to the attachment, so try taking half a step forwards to see if it’s more comfortable
Make sure your tailbone isn’t excessively collapsing under at the bottom of the squat
2. Landmine Single Leg RDL
The landmine single leg Romanian deadlift (RDL) is great for hitting the hamstrings and developing hip stability. This exercise also gives a great stretch for the hamstrings; taking them through a large range of motion, helping to improve your hamstring mobility.
How to Perform a Landmine RDL
Hold the bar in the opposite hand to the leg you are standing on. Keeping the spine in neutral alignment (avoiding the rounding of the upper back or excessive over-arch of the lower back) hinge at the hip, lifting the back leg whilst your torso lowers down until your hamstring reaches full stretch.
Landmine RDL Technique Tips
Unlock the knee of the leg you’re standing on but keep the knee angle consistent
Point the back leg foot down towards the floor to stop the hips from opening out to the side
Let your hamstring stretch sensation determine your range of motion, not how far you think you should lower
3. Landmine Front Squat
The landmine front facing squat is a great all round leg exercise which also requires mid back strength and support. If you have poor ankle mobility this one can be tough to get a good range of motion on, so just work to your comfortable depth.
How to Perform a Landmine Front Squat
Facing the barbell hold the end of the bar with both hands and palms pressed together. The end of the barbell should be lined up between your collar bones. Lean forward against the bar and squat without lifting your heels off the floor or rounding your upper back.
Landmine Front Squat Technique Tips
The movement should pivot with the barbell rather than travel directly up and down
Keep your knee pointing out away from your big toes
4. Landmine Deadlift
The landmine deadlift is a great lower back, hamstring and glute focused exercise. The end of the barbell moves slightly towards you on the descent helping to accentuate the hip hinge. This reduces stress on the lower back as it keeps the weight closer to your centre of gravity.
How to Perform a Landmine Deadlift
Face the bar standing with the tongues of your shoes level with the end of the barbell. Hinge the hip, allowing a slight leg bend until you can reach the end of the barbell. Ensure your lower and upper back are not rounded before lifting the weight up, maintaining straight arms throughout.
Landmine Deadlift Technique Tips
Chalk up your hands to avoid the bar slipping
Drive with the balls of your feet into the ground whilst also glute bridging forwards, ensuring all lower body muscles are working together
Next we move onto the best upper body landmine exercises for functional strength.
5. Landmine Strict Press
The landmine strict press is a great shoulder exercise, working primarily the anterior deltoids. This single arm press variation is great for evening out strength differences between sides and is usually a more comfortable pressing option for those with mild shoulder injuries or niggles.
How to Perform a Landmine Deadlift
This can be done standing or in a half kneeling position. If doing the kneeling variation, when kneeling on your left knee you should also be pressing with the left arm. Hold the bar on the end with a slight lean forward to the body, press the bar up until your bicep comes level with your temple and then lower back down with control.
Landmine Deadlift Technique Tips
Don’t overarch your lower back. Instead, lean forwards and look down the line of the bar to avoid it becoming an upper chest press
Keep shoulders and hips square to the front. Don’t let the weight cause uncontrolled rotation of the body
6. Landmine Meadows Row
This single arm bent over row variation was popularised by the late John Meadows. The meadows row is a great exercise for working the Rhomboids, Lats and Rear Delts.
How to Perform a Meadows Row
Standing side on to the end of the barbell take the bar in one hand, hinge the hips back and soften the knees to prevent rounding of the lower back. Pull the bar up and backwards leading the movement with your elbow.
Meadows Row Technique Tips
To support your lower back, try resting your free hand on your knee
Lean the pull action with the elbow, not the hand
7. Landmine Kneeling Chest Press
This exercise targets the upper chest and shoulders. Include this in your training to improve upper body pressing strength.
How to Perform a Landmine Chest Press
Kneel on both knees facing the bar. Hold the end of the bar near the base of your neck between your collar bones and palms pressed together. Engage your glutes to avoid an overarching lower back. Press the bar up and forwards until elbows reach full extension, lower back down with control.
Landmine Chest Press Technique Tips
Use a soft mat to cushion the knees
Lean bodyweight forwards slightly against the bar instead of trying to press completely vertical
If the weight is difficult to get into the start position, try putting the weight elevated on a box
8. Landmine Row
The landmine row is a great back exercise to add into your functional training program. Also know as the T Bar row, this is the most common exercise you will see done with a landmine attachment. This exercise is best done with a landmine handle, allowing for a better range of motion and more comfortable, wider grip.
How to Perform a Landmine Row
Straddle the bar facing away from the landmine attachment. Deadlift the weight a few inches of the floor and lock this body position in place. Pull you elbows up and back past your body making sure you’re not rounding your lower back during the set.
Landmine Row Technique Tips
Wear a weight lifting belt to help support your lower back allowing you to focus on working the upper back muscles
Stand as horizontal as your hamstring flexibility allows with a slight bend at the knees
The last two exercises are full body movements involving multiple muscle groups.
9. Landmine Twists
Landmine twists are an awesome core exercise, especially for hitting the obliques. This exercise allows you to work in planes of motion not often used in other exercises and is great for rotation strength. This rotational strength can carryover to enhancing sports performance.
How to Perform a Landmine Twist
Start facing the bar and holding the end of the barbell in both hands with arms extended. Lower the bar down to one side maintaining straight arms and facing the bar with your chest bone throughout the whole movement. You can allow the far side foot to rotate. Then follow the same bar path arching up and over to the other side. Repeat for 10-12 reps per side for 3-4 sets.
Landmine Twist Technique Tips
Maximise the rotation of your torso and minimise the use of your shoulders to rotate the barbell
You back side foots heel can pivot allowing it to come off the floor
Use a lighter weight allowing for stricter reps
10. Landmine Lunge to Press
This multi muscle exercise combines a lower body movement (the lunge) with an upper body (the press). This exercise also requires core strength, stability and has a great carry over into sports performance including Rugby, American Football and Mixed Martial Arts.
How to Perform a Landmine Lunge to Press
Start facing the barbell with the end of the bar in one hand leaning forward slightly against the weight. Step back with the same leg you are holding the bar with, dropping the knee close to the floor as you lunge. Step back to the start position continuing the momentum of the bar through to a single arm press.
Landmine Lunge to Press Technique Tips
Maintain a slight forward lean against the bar throughout the whole movement
Don’t separate the lunge and press on the way up, use the lunge power to assist through the pressing action
Start with your weaker, or less coordinated side
