Skip to main content

«  View All Posts

Personal Training

Landmine Exercises: Benefits, Safety, and Getting Started

July 5th, 2024 | 6 min. read

Landmine Exercises: Benefits, Safety, and Getting Started
Luke Percer

Luke Percer

Motion Specialist // EW Motion Therapy Homewood

Print/Save as PDF

In the realm of fitness, versatility and efficiency are key. One tool that embodies these principles is the landmine. Landmine exercises, utilizing a barbell anchored at one end, are a form of weight training that uses versatile exercises to help build strength, increase muscle mass, and improve balance and stability. Starting these exercises with a personal trainer can help you perform them correctly and prevent injury - our trainers at EW Motion Therapy will incorporate landmine exercises in your routine if they feel the client would benefit. Even if our personal training services don’t fit your needs, you can still read this article as we explore what landmine exercises are, their benefits, safety considerations, tips to get started, and how a personal trainer can elevate your experience.


Download Our Personal Training Q&A!


What are landmine exercises?

Landmine exercises involve a barbell anchored at one end, either in a specialized landmine attachment or wedged into a corner, with the other end free to move. This setup allows for a wide range of movements, targeting multiple muscle groups and offering a unique angle of resistance. The exercises can be performed with unilateral (one side at a time) and bilateral (both sides simultaneously) movements, making them adaptable to various fitness levels and goals.


Common landmine exercises include:


  • Landmine press: A shoulder press variation where you push the barbell upward at an angle.
  • Landmine squat: A front squat is performed by holding the barbell's end at your chest.
  • Landmine row: A bent-over row targeting the back muscles.
  • Landmine rotation: A core exercise involving rotational movements.
  • Landmine deadlift: A hip hinge movement focusing on the posterior chain. 




Benefits of landmine exercises

Landmine exercises offer a multitude of benefits that can enhance any workout routine:



The landmine setup allows for a wide range of exercises, targeting different muscle groups, planes of motion, and various fitness levels. This versatility means you can create a comprehensive workout using just one piece of equipment.


Joint-friendly movements

The anchored barbell provides a more natural range of motion, which can be easier on the joints than traditional barbell exercises. Landmine exercises are great for individuals with joint issues or those looking to prevent injury.


Enhanced core stability

Many landmine exercises require significant core engagement to stabilize the body, leading to improved core strength and stability. Movements like landmine rotations and presses challenge the core muscles dynamically.


Functional strength

Landmine exercises often mimic real-life movements, improving functional strength that can be applied to everyday activities. This can enhance overall athletic performance and daily physical tasks.


Adaptability for all fitness levels

The controlled range of motion and customizable resistance make landmine exercises accessible for beginners while still challenging for advanced lifters. You can adjust the weight and modify movements to suit your individual needs.


Safety considerations for landmine exercises

While landmine exercises are generally safe, it’s essential to follow these safety tips to prevent injury and maximize effectiveness:


  1. Proper setup: Ensure the barbell is securely anchored in a landmine attachment or firmly wedged into a corner. An unstable setup can lead to accidents and injuries.
  2. Correct form: As with any exercise, maintaining proper form is crucial. Focus on your technique and start with lighter weights to master the movements before progressing to heavier loads.
  3. Controlled movements: Perform each exercise with controlled, deliberate movements. Avoid using momentum to lift the weight, as this can lead to poor form and increase the risk of injury.
  4. Appropriate load:  Choose a weight that allows you to perform the exercises with good form. Overloading can compromise technique and increase the likelihood of injury.
  5. Warm-up: Always warm up before starting your workout to prepare your muscles and joints for the exercises. A proper warm-up can help prevent strains and sprains.


Tips to get started with landmine exercises

Ready to incorporate landmine exercises into your routine? Here are some tips to help you get started:


  1. Start with the basics: Begin with fundamental exercises like the landmine press, squat, and row. These movements will help you get comfortable with the landmine setup and build a strong foundation.
  2. Focus on form: Pay close attention to your form, especially when starting out. It’s better to perform exercises correctly with lighter weights than to use heavy weights with poor form.
  3. Gradually increase intensity: As you become more comfortable with the movements, gradually increase the weight and intensity. This progressive overload will help you continue to see gains in strength and muscle development.
  4. Incorporate variety: Mix up your landmine exercises to target different muscle groups and keep your workouts interesting. Experiment with different angles and movements to challenge your body in new ways.
  5. Listen to your body: Pay attention to how your body feels during and after your workouts. If you experience any pain or discomfort, adjust your exercises or consult a fitness professional.


How a personal trainer can help

Working with a personal trainer can enhance your landmine exercise experience in several ways:


  1. Personalized guidance: A personal trainer can assess your fitness level and goals to create a customized workout plan that includes landmine exercises tailored to your needs.
  2. Form correction: Ensuring proper form is critical for maximizing benefits and preventing injury. A personal trainer can provide real-time feedback and corrections to help you perform exercises correctly.
  3. Motivation and accountability: Having a personal trainer can keep you motivated and accountable, helping you stay on track with your fitness goals. They can also introduce new exercises and variations to keep your workouts engaging.
  4. Injury prevention: A personal trainer can identify potential issues with your technique and provide modifications to prevent injuries. They can also guide you on proper warm-up and cool-down routines.
  5. Progress tracking: Tracking your progress is essential for continued improvement. A personal trainer can monitor your performance, adjust your workout plan as needed, and celebrate your achievements with you.


Landmine exercises are a versatile and effective addition to any strength training routine. They offer numerous benefits, including joint-friendly movements, enhanced core stability, and functional strength. You can safely incorporate landmine exercises into your workouts by following safety considerations and starting with basic exercises. Working with a personal trainer can also provide personalized guidance, form correction, and motivation to help you achieve your fitness goals. Whether you’re a beginner or an experienced lifter, landmine exercises can elevate your training and help you reach new levels of strength and performance. We consider it a privilege to help our personal training clients at EW Motion Therapy work toward their health goals with customized, fun exercise programs. To learn more about personal training, click the button below to download our answers to 20 frequently asked questions.


New call-to-action