7 Landmine Exercises To Build A Better Body

7 Landmine Exercises To Build A Better Body

One of the things we love about working in the fitness industry is the endless ways to enjoy working out. Whether it's with a new piece of equipment or gym staple, there's always some learning to be done! Recently, a curious customer of ours, Sarah Cordudy, asked,

“Do you have landmine attachments for the Xpeed X-Series Power Cage"?

Firstly, thanks for filling out the Xpeed Survey and Secondly, whilst we don't have a specific cage attachment for the X-Series Cage, we're happy to say that we do have standalone landmine gear. It’s called the Torsonator! Moreover, you got our brains fired up and the Xpeed team have sat down to write a blog about landmine training and its numerous advantages. So, how can landmine training elevate your fitness journey?

What is a Landmine Attachment?

Landmine attachments are an underrated gem in the fitness world, it’s a versatile piece of equipment that attaches to your barbell. There’s a few different varieties, attachments for racks/ cages, floating landmines and standalone landmine plates. What’s so good about the landmine? The landmine attachment or as we like to call it, the Torsonator, unlocks a wide range of rotational and pressing movements, turning your barbell into an even more dynamic tool for strength and functional training. This makes it the perfect training companion to help you smash through goals and training plateaus.

Benefits of landmine training:

Landmine training is more than just a workaround; it's a bit of a fitness game-changer to be honest. Let’s explore the benefits below:

Versatility: Landmine exercises like presses, rows, squats and twists offer variety and target multiple muscle groups, keeping your workouts engaging and effective.

Functional Strength: These movements mimic real-life actions, promoting functional strength and agility.

Core Engagement: Many landmine exercises engage the core, helping you build a strong and stable midsection. This is especially good when it comes to specificity for sports that incorporate rotational forces.

Injury Prevention: Incorporating landmine training variations can enhance balance, stability, muscle activation, core strength, overall performance and as a result, play a pivotal role in preventing injuries.

Landmine Exercises:

Incorporating landmine exercises into your workout routine can bring a multitude of benefits. Here's why they are worth your attention:

1. Transverse Plane: Landmine exercises are excellent for developing rotational strength and enhancing your ability to resist force that seeks to make you rotate. This is vital for core stability and injury prevention.
2. Multi-Planar Movement: With the swivelling nature of the landmine, you can perform exercises in all fundamental movement patterns and across multiple planes of motion. This versatility is unmatched.

3. Half-Kneeling Position: The landmine is ideal for half-kneeling exercises, which are great for building pelvic and spinal stability. These exercises target various muscle groups while promoting stability.

4. Strengthening Grip: Many landmine exercises involve holding the thick barbell sleeve. This promotes grip strength, a key component of overall strength.

5. Stability: Landmine exercises challenge not only your core but also your shoulder and other joint stabilisers. The unique design of the landmine requires these stabiliser muscles to work diligently, enhancing overall stability.

6. Overhead Press Safety: Landmine overhead presses offer a safer alternative to traditional overhead presses, reducing the risk of shoulder impingement and poor form issues. They engage the lats and scapular stabilisers for a more comprehensive workout.

7. Loading & Activation: The plate-loaded nature of the landmine makes it easy to adjust the resistance for targeted muscle groups. It's an efficient and versatile tool for strength training. Many exercises can be 

While landmine exercises may be underutilised in some gyms, they are highly regarded by experienced trainers and lifters. By incorporating them into your routine, you can enhance your strength, size, and power while minimising the risk of injury.

What kind of exercises can I do?

There’s a multitude of awesome landmine exercises that you can perform and they all add incredible variety to your workouts. Below we have listed 7 of our favourite landmine exercises. It’s important to load the bar appropriately if you’re trying these for the first time.

 

Landmine Thrusters:

Muscles Worked: Full-body exercise targeting legs, shoulder and core.

Instructions:

1. Stand facing the bar with your feet shoulder-width apart.
2. Bend at the hips and knees to grip the bar with both hands in front of your chest.
3. Keep your chest upright with a neutral spine and core engaged.
4. Lower into a squat position, then explosively extend your hips and knees to stand up, simultaneously pressing the bar overhead.
5. As you press the bar, fully extend your arms and stand on your toes.
6. Lower the bar back to the chest and return to the squat position.
7. Perform the desired number of reps, maintaining proper form throughout.

 

Half Kneeling Landmine Shoulder Press:

Muscles Worked: Shoulders, core and stabiliser muscles.

Instructions:

1. Begin in a half-kneeling position with one knee on the ground and the opposite foot forward.
2. Position the landmine barbell at shoulder height in front of you.
3. Grip the bar with one hand, placing it on your shoulder.
4. Keep your core engaged with a neutral spine.
5. Press the bar overhead until your arm is fully extended.
6. Lower the bar back to the shoulder.
7. Complete the desired number of reps, then switch to the other side and repeat the exercise.

 

 

Landmine Press:

Muscles Worked: Shoulders, triceps and upper chest.

Instructions:

1. Stand facing the landmine torso trainer with your feet hip-width apart.
2. Place one end of the landmine barbell into the attachment bar holder.
3. Grip the other end of the bar with one hand, positioning it at shoulder height.
4. Keep your core engaged with a neutral spine.
5. Press the bar overhead until your arm is fully extended.
6. Lower the bar back to the shoulder.
7. Complete the desired number of reps, then switch to the other side and repeat the exercise if using both arms.

Landmine Front Squat:

Muscles Worked: Quadriceps, hamstrings, glutes and core.

Instructions:

1. Stand facing the landmine torso trainer, feet hip-width apart.
2. Place one end of the landmine barbell into the bar holder.
3. Grip the other end of the bar with both hands, positioning it on your chest.
4. Keep your core engaged with a neutral spine.
5. Perform a front squat by bending your hips and knees, lowering your body while keeping your chest up.
6. Descend until your thighs are parallel to the ground or as low as your mobility allows.
7. Push through your heels to stand back up, extending your hips and knees.
8. Complete the desired number of reps.

Landmine Sumo Squat:

Muscles Worked: Inner thighs (adductors), quadriceps, hamstrings, glutes and core.

Instructions:

1. Stand facing the landmine torso trainer with your feet wider than shoulder-width apart and your toes turned out.
2. Place one end of the landmine barbell into the bar holder.
3. Grip the other end of the bar with both hands, positioning it at chest height.
4. Keep your core engaged and back straight.
5. Perform a sumo squat by bending your hips and knees, lowering your body while keeping your chest up and a neutral spine.
6. Descend until your thighs are parallel to the ground or as low as your mobility allows.
7. Push through your heels to stand back up, extending your hips and knees.
8. Complete the desired number of reps.

Landmine Reverse Lunge:

Muscles Worked: Quadriceps, hamstrings, glutes and core.

Instructions:

1. Stand facing away from the landmine attachment or holder with the landmine barbell positioned behind you.
2. Step one foot back and place it beside the landmine bar.
3. Grip the end of the bar with both hands, positioning it at chest height.
4. Keep your core engaged and a neutral spine.
5. Perform a reverse lunge by bending your front knee and lowering your back knee toward the ground.
6. Descend until your front thigh is parallel to the ground or as low as your mobility allows.
7. Push through your front heel to return to the starting position.
8. Complete the desired number of reps, then switch to the other leg and repeat.

Landmine 180's:

Muscles Worked: Core, obliques, and rotational muscles.

Instructions:

1. Stand facing the landmine torso trainer with the landmine barbell positioned in front of you.
2. Grip the bar with both hands, keeping it close to your chest.
3. Start in a standing position with your feet shoulder-width apart.
4. Rotate your torso and hips as you pivot on one foot, swinging the landmine bar to the side.
5. Complete a 180-degree turn by rotating in the opposite direction.
6. Pivot on your opposite foot as you rotate, swinging the bar to the other side.
7. Continue alternating 180-degree rotations for the desired number of reps, engaging your core throughout the movement.

 

Adding To Your Routine:

Integrating the landmine attachment into your workouts is fairly straightforward with a couple of options at your disposal.

• Add a landmine exercise or two to your existing routine for a refreshing twist.

• Design a full landmine workout for variety.

• Combine landmine exercises with traditional strength training for a well-rounded regimen.

Conclusion:

Sarah thanks for your question in the Xpeed Survey because it led us to revisit the incredible world of landmine training and its compatibility with the Xpeed X-Series Power Cage. While we may not have a specific cage attachment, our standalone landmine attachment offers a gateway to versatile workouts and enhanced strength gains. In addition, our Xpeed Alpha Rack and the Xpeed Rigs do have a landmine attachment. Whether you're an experienced lifter or a newcomer to fitness, the landmine attachment is a valuable addition to your home gym.

Remember, if you haven’t done so already be sure to ask us a fitness question in the Xpeed Survey. Every entry puts you in the draw to win a $50 gift card that we give away at the beginning of every month. 

 Written by Xpeed Brand Manager, Simon Mitchell. 

Simon has a Bachelor of Human Movement, is a certified FMS trainer and has worked in the fitness industry since 2003. Simon started his fitness journey as a trainer with iNform Health and Fitness before moving into commercial radio and then back into fitness with Bodyism in the United Kingdom and Australia. A career highlight was being one of Daisy Ridley's personal trainers on Star Wars IX - The Rise Of Skywalker.