12 Best Landmine Exercises for a Full-Body Workout at Home
Quick answer: Landmine exercises use a barbell anchored at one end, so the bar moves in an arc instead of a straight line. That makes presses, rows, squats and rotations more joint-friendly and easier to learn. The best landmine exercises for a full-body home workout are the landmine press, squat, Romanian deadlift, row, reverse lunge and rotation. All you need is a barbell, some plates and a landmine attachment on your power rack.
Key takeaways
- The arc path is shoulder- and back-friendly, great for people who find straight-bar presses uncomfortable.
- One setup trains the whole body: push, pull, squat, hinge, lunge and core.
- Start with just the bar. Even an unloaded bar feels heavier than you expect at the far end.
- Half-kneeling variations build core stability; use a pad for your knee.
- Every GXMMAT rack (G5, V6, X6) includes a landmine attachment.
Why train with a landmine?
- Joint-friendly pressing: the angled path lets your shoulder blades move naturally.
- Built-in stability: one end is fixed, so the bar is easier to control than a free barbell.
- Rotational power: trains the core for twisting and anti-twisting strength.
- Small space: works anywhere you can fit a barbell's length.
- Easy to scale: move your body closer or farther from the anchor, or add small plates.
How to set up a landmine
- Attach the landmine to the lower part of your rack, following your rack's manual.
- Slide one end of an Olympic barbell into the sleeve.
- Load plates on the free end and secure them with collars.
- Lay a mat under your working area to protect the floor where plates touch down. A large exercise mat works well.
Need a bar? The GXMMAT 7 ft Olympic bar (20 kg) fits standard landmine sleeves for 2" bars.
12 best landmine exercises
| Exercise | Main muscles | How |
|---|---|---|
| Landmine press (standing) | Shoulders, chest, triceps | Hold the bar end at your shoulder and press up and forward. |
| Half-kneeling landmine press | Shoulders, core | Same press with one knee down; squeeze the glute of the down leg. |
| Landmine squat | Quads, glutes | Hold the bar end at your chest with both hands and squat. |
| Landmine Romanian deadlift | Hamstrings, glutes | Straddle or stand beside the bar and hinge with a flat back. |
| Landmine reverse lunge | Quads, glutes | Hold the bar at your chest and step back into a lunge. |
| Single-arm landmine row | Lats, upper back | Stand beside the bar in a staggered stance and row it to your hip. |
| T-bar row (landmine row) | Middle back, lats | Straddle the bar, hinge and row with both hands or a V-handle. |
| Meadows row | Lats, rear delts | Stand perpendicular to the bar, grip the sleeve end and row. |
| Landmine rotation (rainbow) | Obliques, core | Hold the bar end overhead with straight arms and arc it side to side. |
| Landmine hip thrust | Glutes | Sit with your back against a bench, bar end over your hips, and drive up. |
| Landmine thruster | Full body | Squat with the bar at your chest, then drive up into a press. |
| Landmine floor press | Chest, triceps | Lie on the floor and press the bar end up from your chest. |
For more on landmine glute work, compare the hip thrust bench vs glute bench.
Full-body landmine workout (35 minutes)
| Exercise | Sets × reps |
|---|---|
| Landmine squat | 3 × 10 |
| Half-kneeling landmine press | 3 × 8 per side |
| Single-arm landmine row | 3 × 10 per side |
| Landmine Romanian deadlift | 3 × 10 |
| Landmine reverse lunge | 2 × 8 per side |
| Landmine rotation | 2 × 6 per side |
Rest 60–90 seconds between sets. For conditioning, try the moves as an EMOM workout.
Landmine tips
- Start light: the empty bar or one 10 lb plate.
- Use small jumps: change plates (1.25–5 lb) make progress smooth on presses.
- Pad your knee for half-kneeling moves with a kneeling pad.
- Keep your ribs down when pressing; don't lean back.
- Control the bar end on the way down so plates don't slam the floor.
Landmine on your power rack
All three GXMMAT racks include a landmine attachment, so you can add these exercises without buying extra gear:
- G5: compact rack with a lat pulldown and low-row station.
- V6: four-post rack with dual 2:1 cables.
- X6: six-post rack with dual independent 1:1 cables.
Compare them in X6 vs V6 vs G5, or get the rack, bench, bar and plates together in a home gym package.
FAQ
What is a landmine exercise?
An exercise using a barbell anchored at one end, usually in a landmine attachment. The bar moves in an arc, which is often easier on the shoulders and back.
Are landmine presses good for shoulders?
Yes. The angled path lets your shoulder blades move naturally, so many people press comfortably even if overhead presses bother them.
Can you get a full-body workout with a landmine?
Yes. Landmine squats, presses, rows, Romanian deadlifts, lunges and rotations cover every major movement pattern.
How much does a landmine bar weigh?
Because one end rests on the floor, you lift only part of the bar's weight, and it changes with the bar angle. Track progress by the plates you add rather than the total.
Do I need a special bar for landmine exercises?
No. A standard 2" Olympic barbell fits most landmine attachments.
Written by Yuvien Royer for GXMMAT. This article is general fitness information. Follow your rack's manual when installing attachments.
