40 Landmine Exercises

Improve every part of your body with these variations.

Check out these 40 landmine exercises that you can do to work your entire body. Simply pick a few of them, depending on what your goal is and your training split looks like, and have fun.

Now, the landmine press is a strength training exercise that primarily targets the muscles of the upper body, including the shoulders, chest, and triceps. It involves pressing a barbell attached to a landmine device in a controlled and stable manner. Here’s a detailed explanation of the exercise, broken down into bullet points:

  1. Setup:
    • Position a landmine device by placing one end of the barbell into the device.
    • Stand facing the landmine, with your feet shoulder-width apart.
    • Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Starting position:
    • Hold the barbell at shoulder height, close to the chest, with your elbows bent and pointing outward.
    • Stand tall, maintaining a braced core and a neutral spine.
  3. Execution:
    • Press the barbell upward by extending your arms fully while keeping your core engaged.
    • Push the barbell away from your body in a controlled manner.
    • As you press, focus on keeping your shoulders stabilized and avoiding excessive rotation or arching of the back.
    • Keep your chest up and your head in a neutral position throughout the movement.
    • Breathe out as you press the barbell up.
  4. Top position:
    • When the barbell reaches the top position, your arms should be fully extended overhead.
    • Pause briefly to ensure stability and engage the target muscles.
  5. Lowering phase:
    • Slowly lower the barbell back down to the starting position by bending your elbows and bringing the barbell back to your chest.
    • Maintain control and avoid allowing the barbell to drop or bounce at the bottom of the movement.
    • Breathe in as you lower the barbell.
  6. Repeat:
    • Perform the desired number of repetitions for your training goals.
    • Focus on maintaining proper form and control throughout the exercise.
    • Start with lighter weights and gradually increase the load as your strength and technique improve.

The landmine press primarily targets your upper body. But you can do other variations of this exercise to target different parts of your body. Keep scrolling to see 40 different landmine exercises for you to try.

40 Landmine Exercises

Below you will find 40 landmine exercises shared by YouTube channel Citizen Athletics.

Here is a rundown of all the exercises and the time stamps:

  1. Landmine squat (1:09)
  2. Goblet Reverse Lunge (1:48)
  3. Reverse Lunge (1:55)
  4. Skater Squat (2:12)
  5. Goblet Lateral Squat (2:40)
  6. Curtsy Lunge (2:59)
  7. Lunge to press (3:24)
  8. Thruster (3:47)
  9. Rotational Squat to Press (4:00)
  10. Rotational Lift to Press (4:15)
  11. T Bar Row (4:39)
  12. 1 Arm Row (4:57)
  13. 1 Arm Perpendicular Row (5:09)
  14. Standing Twists (5:28)
  15. Twist & Lunge (5:48)
  16. Landmine Snatch (6:15)
  17. RDL (6:47)
  18. Single Leg RDL (7:13)
  19. Perpendicular Single Leg RDL (7:24)
  20. Perpendicular Staggered Single Leg RDL (7:42)
  21. 1 Arm Press (7:54)
  22. 1 Arm Press Half Kneeling (8:24)
  23. 1 Arm Press Squat Hold (8:54)
  24. Alternating Press Squat Hold (9:03)
  25. Z Press (9:11)
  26. Sit Up to 1 Arm Press (9:26)
  27. Russian Twist (9:46)
  28. Push Press (10:00)
  29. Staggered Press Push (10:07)
  30. Push Jerk (10:14)
  31. Split Jerk (10:26)
  32. Anti Rotational Twists Standing (10:40)
  33. Anti Rotational Twists Half Kneeling (10:56)
  34. Anti Rotational Twists Squat Hold (10:58)
  35. Lateral Raise (11:05)
  36. Kick Back (11:22)
  37. 1 Leg Hip Thrust (11:33)
  38. Hack Squat (11:45)
  39. Facing Anchor Sissy Squat (11:56)
  40. Calf Raise (12:13)

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As you can see, the landmine press and its variations move a lot of muscles at the same time, which makes it a compound movement – they involve multiple joints for a single momentum. Examples of compound movements include squats, deadlifts, bench presses, overhead presses, and pull-ups. Here are the benefits of incorporating compound movements into your workout routine:

  1. Efficiency: Compound movements allow you to work multiple muscle groups simultaneously, which means you can achieve more in less time. Instead of isolating individual muscles with isolation exercises, compound movements engage larger muscle groups, leading to more efficient workouts.
  2. Increased muscle mass: Compound movements are known for their ability to stimulate significant muscle growth. By involving multiple muscle groups, these exercises create a greater overall stress on the body, which triggers the release of anabolic hormones such as testosterone and growth hormone. This hormonal response promotes muscle hypertrophy (growth) not only in the primary muscles targeted but also in surrounding stabilizer muscles.
  3. Strength development: Compound movements are highly effective for developing overall strength. Since they involve multiple muscle groups, they allow you to lift heavier weights and challenge your body to handle greater loads. As you progressively increase the weight used in compound exercises, your strength and power will improve across various movements.
  4. Functional movement patterns: Compound movements closely mimic the natural movement patterns we use in everyday life and sports activities. They involve multiple joints and muscles working in synergy to perform tasks such as squatting, pushing, pulling, and lifting. By training these movements, you enhance your overall functional fitness, making everyday activities easier and improving performance in sports and other physical pursuits.
  5. Caloric expenditure and fat loss: Due to their demanding nature and involvement of large muscle groups, compound movements increase caloric expenditure during and after exercise. They elicit a greater metabolic response compared to isolation exercises, leading to a higher calorie burn. Additionally, the increased muscle mass developed through compound movements contributes to a higher resting metabolic rate, which means you burn more calories even at rest.
  6. Improved coordination and stability: Compound movements require coordination and stability as multiple joints and muscles are involved. By regularly performing these exercises, you enhance your neuromuscular coordination and balance, improving overall body control and movement efficiency.
  7. Joint health and injury prevention: Compound movements promote joint stability and integrity by strengthening the muscles, tendons, and ligaments surrounding the joints. The balanced development of muscles helps to minimize muscle imbalances, reducing the risk of overuse injuries. Additionally, compound movements improve joint mobility and flexibility, enhancing overall joint health.
  8. Time-saving and practical: Incorporating compound movements into your workouts saves time by targeting multiple muscle groups and movement patterns simultaneously. It’s a practical approach for individuals with limited time to spend at the gym, as it allows for a well-rounded workout in a shorter period.
  9. Variety and engagement: Compound movements offer a wide variety of exercise options, allowing you to experiment with different variations and equipment. This variety keeps your workouts engaging and helps prevent boredom, ensuring long-term adherence to your fitness routine.
Landmine-Press-SaraSource: Photos Courtesy of CrossFit Inc

While compound movements offer numerous benefits, it’s essential to balance them with isolation exercises that target specific muscles to ensure comprehensive muscular development. Consulting with a fitness professional can help you design a well-rounded program that incorporates both compound and isolation exercises based on your goals and individual needs.

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Progressive overload is a fundamental principle of exercise training that involves gradually increasing the stress placed on the body during exercise over time. The idea is that in order to make progress and achieve better fitness and strength, you need to challenge your body by gradually increasing the amount of weight, repetitions, or sets you perform during an exercise.

By progressively increasing the load on your muscles, you force them to adapt to the increased demand, which leads to improved strength and endurance. This principle applies to any form of exercise, whether you’re lifting weights, running, or doing bodyweight exercises like push-ups or squats.

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However, it’s important to progress gradually and safely, and to give your body time to recover between workouts. If you increase the weight or intensity too quickly, you risk injuring yourself or experiencing burnout. A well-designed exercise program should take into account the principles of progressive overload to help you achieve your fitness goals safely and effectively.

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