Landmine exercises

Landmine: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the landmine is for

A landmine is a barbell anchored at one end, in a corner or a special swivel. The bar moves in an arc, which makes presses, rows, squats and rotations smoother and often more comfortable for the shoulders and back than the same exercises with a free bar.

Technique and safety

Make sure the anchored end cannot slide, and load the free end gradually. Landmine presses suit people whose shoulders dislike pressing straight overhead.

Five to start with

  1. 1
    BeginnerLandmine Shoulder Press

    An angled press that is easy on the shoulders.

  2. 2
    BeginnerLandmine Squat

    A front-loaded squat that keeps you upright.

  3. 3
    BeginnerLandmine Romanian Deadlift

    A hinge with the bar guided in an arc.

  4. 4
    IntermediateLandmine Rotation

    Controlled rotation for the core.

  5. 5
    IntermediateHalf-Kneeling Landmine Press

    Pressing from a half-kneeling stance, which adds core and hip stability.

All 10+ landmine exercises