9 Different Landmine Exercises & Their Benefits

9 Different Landmine Exercises & Their Benefits

Over the last few years, the popularity of the landmine press has increased exponentially, thanks to the rise of functional fitness and other methodologies like functional bodybuilding.

Today you would be hard-pressed to find a gym that doesn’t have a landmine adapter.

So to help you make the most of this implement, here’s why we like it and 9 different ways you can use it.

What is the Landmine Adapter?

The landmine adapter is a piece of gym equipment invented by Bert Sorin of Sorinex. It’s an adapter that attaches to a weightlifting rack that holds a barbell in one end, leaving the other end free for loading and moving. 

Bert built this adapter to make rotational barbell movements more efficient. Since it provides a fixed yet adjustable position, the landmine can be used for various exercises, including presses, rows, squats, deadlifts, and much more.

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Uses for the Landmine Adapter 

You can use the landmine adapter for multiple purposes in the gym. We use the landmine for four primary purposes:

Firstly, it's a great alternative to overhead pressing exercises. We often use it as a tool to progress overhead pressing because it teaches the scapula how to glide and builds shoulder stability. If you're a fitness coach, this is a great tool to use with clients with overhead pressing restrictions.

Secondly, thanks to its unilateral nature, we use it to address left to right asymmetries that are causing dysfunction.

Thirdly, it’s a great way to add variation to an exercise program. Since landmine exercises challenge stability, it creates a new stimulus in a typical movement pattern.

Lastly, it's a great way to train rotation for athletes participating in sport.

With this in mind, here are 9 different landmine exercises.

9 Different Landmine Exercises

Push Exercises:

Landmine Press in L-Sit


How to:

Start in the seated position with both legs extended, holding the barbell in one hand. Push vertically until the arm is fully locked out, then slowly lower back down to the shoulder level.

Landmine Half Kneeling Press


How to:

Start the Landmine Half Kneeling Press with one knee on the floor with the opposite leg placed in front at 90 degrees, with the barbell held at the shoulder level. Press the barbell up until the arm has reached a fully extended position, return the barbell to the starting position. This is one repetition.

Landmine Standing Press


How to:

Start the Landmine Standing Press with your feet underneath your hips, with the barbell held at shoulder level. Press the barbell up until the arm has reached a fully extended position, then return the barbell back to the starting position. This is one repetition.

Pull Exercises:

Landmine Row with Handle


How to:

Start the Landmine Row with Handle with your feet underneath your hips, with a 45-degree bent back angle. Hold the handle with both hands, then begin the movement by engaging the lats, pulling the barbell to your chest, and slowly lowering the bar back to the starting position. This is one repetition. You can also use a towel or rope as a handle attachment.

Single Arm Landmine Row


How to:

Start the Single Arm Landmine Row with feet underneath the hips, in a slightly bent position. Grip a bar with one arm locked out straight. Initiate with the lat and pull the bar to your rib cage. Then slowly lower your arm back to the starting position.

Landmine Rear Delt Fly

How to:

Start the Landmine Rear Delt Fly with your feet underneath your hips, at a 45-degree bent angle, holding a barbell in one hand. Engage your lat externally, driving your arm outward to an extended position, slowly lowering the bar back to the starting position. This is one repetition. 

Squat Exercises:

Landmine Hack Squat


How to:

Start the Landmine Hack Squat with your back on the end of the barbell. Then squat down to 90 degrees. From there, extend back up to the squat. This is one repetition.

Landmine Goblet Squat

How to:

Start the Landmine Goblet Squat by holding the end of the barbell in the front rack position. Then hinge at the hips and squat. Then drive through your glutes and return to standing. This is one repetition.

Landmine Thruster

How to:

Start the Landmine Thruster by holding the barbell's end in the front rack position with feet shoulder-width apart. Then hinge at the hips and squat. Then drive with your glutes. As you reach full extension, press the barbell away from you until your arms are locked out. This is one repetition.

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