Today, I’ll show you exactly how to master landmine exercises and transform your training, whether you’re a complete beginner starting your fitness journey or looking to break through a plateau. By the end of this guide, you’ll have everything you need to start landmine training today.
Why Most People Skip Landmine Training (And Why That’s Your Opportunity)
Here’s the truth: most gym-goers walk past the landmine station because they think it’s complicated or intimidating. They stick to machines and basic barbell movements, missing out on one of the best tools for developing real-world strength that actually transfers to daily life.
The landmine isn’t just another piece of equipment – it’s a game-changer for anyone who wants to build strength safely and effectively. Unlike machines that lock you into fixed movement patterns, landmine workouts force your body to work as a complete unit while being gentler on your joints.
I learned this lesson when I was rehabbing a shoulder injury. Traditional pressing movements hurt, but landmine presses felt natural and pain-free. That’s when I realized the landmine’s secret: it allows for natural movement patterns while providing incredible resistance – perfect for beginners and experienced lifters alike.
How to Set Up Landmine Workout (Even Without Equipment)
Don’t have a landmine attachment? No problem. Here are three ways to start landmine training today:
| Setup Method | Equipment Needed | Best For | Stability Rating |
|---|---|---|---|
| Corner Method | Barbell + towel | Home workouts | Good (7/10) |
| Weight Plate Anchor | Barbell + heavy plate | Limited equipment | Excellent (9/10) |
| Landmine Attachment | Barbell + attachment | Gym/home gym | Perfect (10/10) |
Corner Setup (Most Common):
- Find a sturdy corner where two walls meet
- Wrap a towel around barbell end (protects walls)
- Place barbell end firmly in corner
- Load weight plates on free end
- Test stability before starting
Safety Check: The barbell should not slip or move when you apply moderate pressure. If it does, try the weight plate method instead.
The 8 Best Landmine Workout for Beginners (Build Strength Safely)
1. Landmine Press (Your Foundation Exercise)
Setup: Stand with feet shoulder-width apart, barbell end at chest level, gripping with both hands.
Movement: Press the bar forward and slightly upward in an arc motion. Think of it like pushing something heavy away from your body.
| Sets | Reps | Rest | Weight |
|---|---|---|---|
| 3-4 | 8-12 | 60-90s | Start with empty bar |
Common Mistake: Pressing straight up like a military press. The landmine creates an arc – work with it, not against it.
My Client Tip: “Imagine you’re pushing a heavy door open. You wouldn’t push straight up – you’d push forward and slightly up.”
2. Landmine Row (Build a Strong Back)
Setup: Straddle the bar, hinge at hips, grab the end with both hands.
Movement: Pull the bar toward your chest, squeezing shoulder blades together.
| Sets | Reps | Rest | Focus |
|---|---|---|---|
| 3-4 | 10-15 | 45-60s | Squeeze at top |
Reality Check: This will smoke your core harder than most ab exercises. Don’t be surprised if you feel it everywhere.
3. Single-Arm Landmine Workout Press
Setup: Hold bar end in one hand at shoulder level, opposite foot slightly forward.
Movement: Press up and forward, rotate slightly as you press.
| Variation | Sets | Reps Each Arm | Benefit |
|---|---|---|---|
| Standing | 3 | 6-10 | Full body stability |
| Kneeling | 3 | 8-12 | Core focus |
Personal Experience: I couldn’t do overhead presses for months due to shoulder issues. Single-arm landmine presses kept me training pain-free while rebuilding shoulder strength.
4. Landmine Squat (Front-Loaded Power)
Setup: Hold bar end at chest level with both hands, feet slightly wider than shoulders.
Movement: Squat down keeping chest up, bar stays at chest level throughout.
| Week | Sets | Reps | Focus |
|---|---|---|---|
| 1-2 | 3 | 12-15 | Form perfection |
| 3-4 | 4 | 10-12 | Add weight |
| 5+ | 4 | 8-10 | Strength building |
Why It Works: The front-loaded position forces perfect posture. You literally can’t lean forward or you’ll drop the weight.
5. Landmine Workout Deadlift
Setup: Stand over the bar, feet on either side, grab the end with both hands.
Movement: Hip hinge down, drive through heels to stand up tall.
Perfect For: Beginners who find traditional deadlifts intimidating or anyone with lower back concerns.
6. Landmine Workout Twist (Core Destroyer)
Setup: Hold bar end with both hands, arms extended, feet planted wide.
Movement: Rotate the bar from side to side, keeping arms straight.
| Level | Sets | Reps Each Side | Tempo |
|---|---|---|---|
| Beginner | 2-3 | 8-10 | Controlled |
| Advanced | 3-4 | 12-15 | Explosive |
Honest Warning: Your obliques will hate you tomorrow, but your core strength will skyrocket.
7. Landmine Workout Lunge
Setup: Hold bar at chest, step back into lunge position.
Movement: Lunge down, drive up through front heel.
Game Changer: The front-loaded position makes this infinitely harder than regular lunges. Start light.
8. Landmine Bent-Over Row (Single Arm)
Setup: Hinge at hips, grab bar with one hand, opposite hand on knee for support.
Movement: Row bar toward hip, focus on squeezing shoulder blade back.
Your First Landmine Workout Routine (Perfect for Beginners)
Complete Beginner Routine (20 minutes)
Perfect if: You’re new to landmine training or weight training in general.
| Exercise | Sets | Reps | Rest | Focus |
|---|---|---|---|---|
| Landmine Press | 3 | 8-10 | 60s | Learn the movement |
| Landmine Row | 3 | 10-12 | 60s | Feel your back muscles |
| Landmine Squat | 3 | 12-15 | 60s | Perfect your form |
| Landmine Twist | 2 | 8 each side | 45s | Core activation |
Week 1-2 Weight: Empty 45lb barbell (or 25lb barbell if available) Frequency: 2-3 times per week with at least one rest day between sessions Progression: Add 5-10 lbs when you can complete all sets with perfect form
Intermediate Routine (25 minutes)
Perfect if: You’ve completed 4-6 weeks of beginner training and want more challenge.
| Exercise | Sets | Reps | Rest | Progression |
|---|---|---|---|---|
| Single-Arm Landmine Press | 3 | 6-8 each | 60s | Add 5 lbs weekly |
| Landmine Deadlift | 4 | 8-10 | 90s | Focus on hip hinge |
| Landmine Lunge | 3 | 8 each leg | 60s | Control the descent |
| Landmine Bent-Over Row | 3 | 10 each | 45s | Squeeze shoulder blades |
| Landmine Twist | 3 | 10 each side | 45s | Increase tempo |
Starting Weight: Add 10-25 lbs to the barbell Frequency: 3 times per week Goal: Master single-arm control and stability
Common Landmine Exercise Mistakes (And How to Fix Them)
Mistake #1: Starting Too Heavy
The Problem: Ego-driven lifters load up plates immediately and sacrifice form. The Fix: Start with just the barbell. Master the movement pattern first, then add weight gradually. Reality Check: Even experienced lifters should start light with landmine exercises – the movement patterns are unique.
Mistake #2: Fighting the Natural Arc Motion
The Problem: Trying to press straight up or pull straight back like traditional barbell movements. The Fix: Embrace the arc path. The landmine creates a natural curve – work with it, not against it. Pro Tip: Think “up and forward” for presses, “back and down” for rows.
Mistake #3: Ignoring Core Engagement
The Problem: Treating landmine exercises like isolation movements. The Fix: Every landmine exercise is a core exercise. Brace your abs like someone’s about to punch you. Test: If your abs aren’t working, you’re doing it wrong.
Mistake #4: Poor Setup Position
The Problem: Standing too close or too far from the anchor point changes everything. The Fix: Start with feet 3-4 feet from the landmine base. Adjust based on exercise and comfort. Visual Cue: For most exercises, you should be able to see the weight plates without craning your neck.
What to Expect: Realistic Landmine Workout Timeline
Week 1-2: Learning Phase (Be Patient)
- Focus: Form perfection over weight progression
- Weight: Empty barbell or very light load
- What You’ll Feel: Muscles you forgot existed, some coordination challenges (totally normal)
- Expect: Some soreness in unexpected places – landmines work stabilizing muscles
- Success Metric: Completing all reps with controlled movement
Week 3-4: Strength Building Phase
- Focus: Gradually increasing weight (5-10 lbs per week)
- What You’ll Feel: Movements becoming more natural and fluid
- Expect: Improved core stability in other exercises
- Success Metric: Feeling confident adding weight while maintaining form
Week 5-8: Results Phase (This is Where Magic Happens)
- Focus: Consistent progression and exercise variations
- What You’ll See: Significant strength gains in pressing and pulling movements
- Bonus Benefits: Better posture from strengthened posterior chain, improved shoulder health
- Success Metric: Enhanced performance in other exercises, visible muscle development
Month 3+: Mastery Phase
- Advanced Variations: Single-arm exercises, rotational movements, complex combinations
- Athletic Benefits: Improved sports performance, reduced injury risk
- Body Changes: Functional strength that transfers to daily activities
How to Start Landmine Training at Home (No Gym Required)
Budget-Friendly Home Setup Options:
| Setup | Cost | Space Needed | Stability | Best For |
|---|---|---|---|---|
| Corner + Towel | Free | 6×6 feet | Good | Complete beginners |
| Heavy Plate Anchor | $50-100 | 6×8 feet | Excellent | Regular training |
| Landmine Attachment | $80-150 | 8×8 feet | Perfect | Serious training |
Corner Method (Start Here):
- Find Your Spot: Sturdy corner, preferably in basement/garage
- Protect Walls: Wrap towel around barbell end
- Test First: Apply moderate pressure to ensure stability
- Safety Zone: Clear 8-foot radius around you
Weight Plate Anchor Method:
- Get Heavy Plate: 45lb plate minimum (heavier = more stable)
- Thread Barbell: Slide barbell through plate hole
- Position Plate: Against wall or heavy furniture
- Load Other End: Add weight plates as needed
Pro Tip: Start with the corner method to see if you enjoy landmine training before investing in equipment.
Frequently Asked Questions About Landmine Training
Q: How much weight should I start with for landmine exercises?
A: Start with an empty 45lb barbell (or 25lb if available). Even experienced lifters should master the movement patterns before adding weight. You can always add 5-10 lbs per week once your form is solid.
Q: Can you build muscle with just landmine exercises?
A: Absolutely. Landmine exercises work multiple muscle groups simultaneously and allow for progressive overload – the two key ingredients for muscle growth. Many of my clients have built impressive strength and size using primarily landmine movements.
Q: How long until I see results from landmine training?
A: You’ll feel stronger within 1-2 weeks and see visible changes in 3-4 weeks with consistent training. Most people notice improved posture and core stability within the first month.
Q: Is landmine training suitable for beginners?
A: Yes, it’s actually ideal for beginners. The fixed anchor point provides stability while allowing natural movement patterns. It’s safer than many traditional barbell exercises and teaches proper movement fundamentals.
Q: Can I do landmine exercises if I have shoulder problems?
A: Often yes, but consult your doctor first. Many people with shoulder issues find landmine exercises more comfortable than traditional overhead pressing because of the natural arc motion and forward angle.
Q: How often should I do landmine workouts?
A: 2-3 times per week with at least one rest day between sessions. This allows proper recovery while maintaining consistency for progress.
Start Your Landmine Training Journey Today
Landmine training isn’t just another fitness trend – it’s a practical tool that builds real-world strength while being easier on your joints than traditional barbell movements. The best part? You can start today with minimal equipment.
Your first landmine workout begins tomorrow morning. Set up your landmine (corner method works perfectly), grab an empty barbell, and commit to 20 minutes with the beginner routine. Don’t worry about perfect form on day one – focus on feeling the movements and building that mind-muscle connection.
The landmine taught me that the most effective exercises aren’t always the most complicated ones. Sometimes the best training tool is hiding in plain sight, waiting for you to give it a chance. Your stronger, more functional body is just one workout away.