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Landmine exercises are a form of weight training that can elevate your fitness level in many ways.

These versatile exercises help build strength and increase muscle mass. Landmine training also improves balance and stability while correcting body misalignments.

Read on to learn more about landmines.

You’ll also learn about five exercises you can do using this piece of equipment and how to construct your own landmine at home.

A landmine is a piece of exercise equipment. It’s a barbell anchored to the floor with a weight on the other end.

The angle of the bar allows you to apply force vertically and horizontally. You use a steady, controlled speed to move the barbell in a natural arc instead of in a straight line.

A landmine makes many exercises and movements safer and more accessible, minimizing the risk of injury. Here are some additional benefits:

  • It’s helpful for people with injuries, misalignments, or limited mobility.
  • It doesn’t take a lot of room to do landmine exercises, so they’re great for people who have limited space.
  • Many people find it easier to do landmine training than to perform similar movements using barbells and dumbbells.
  • You can use landmine exercises to perfect some fundamental movements, such as squatting, lunging, and rotating.

Purchase a landmine online.

Healthline

To add landmine exercises to your current fitness routine, plan on doing them two to three times per week for 20 to 30 minutes. For each exercise, do three to five sets of 8 to 15 repetitions.

After each session, rest for at least 1 day.

As you progress, you can increase the difficulty of landmine exercises by slowly adding more weight. You can add weight plates after you get used to using the equipment and have perfected your form and technique.

Precautions to take

As with any type of fitness or weight training, you must take certain precautions. These include the following:

  • Always use proper form. Talk to an exercise professional if you’re unsure of how to do the exercises.
  • Don’t lift weights that are too heavy or progress your weight load too quickly.
  • Take a break if you experience any pain or injury during landmine training.
  • If you’re prone to certain injuries or are healing from an existing one, modify your routine around this.
  • Talk to your doctor if you have any health conditions, including high blood pressure. Continue taking any medications prescribed to you.
Healthline

This exercise works a surprising number of muscles, such as:

Here’s how to perform a landmine squat:

  1. Stand with your feet shoulder-width apart.
  2. Hold the bar against your chest.
  3. Engage your core and lengthen your spine as you squat down.
  4. Stop when your thighs are parallel to the floor.
  5. Engage your glutes and legs as you return to the starting position.

You can help stabilize your body by doing this exercise on your knees. This exercise works the following muscles:

Here’s how to perform a landmine half-kneeling press:

  1. Kneel with your left knee forward.
  2. Use your right hand to hold the barbell in front of your chest.
  3. Engage your core and glutes.
  4. Press the barbell straight up until your arm is fully extended.
  5. Engage your core muscles as you hold this position for 1 or 2 seconds.
  6. Slowly lower the weight down to the starting position.
  7. Then do the opposite side.

This unilateral exercise helps to correct muscle imbalances. It works the following muscles:

  • deltoids
  • pectoralis major and minor
  • scapular stabilizers
  • triceps
  • obliques
  • core muscles
  • glutes

Here’s how to perform a landmine single-arm press:

  1. Stand with your left leg forward in a split stance.
  2. Press your weight into your back leg.
  3. Use your right hand to hold the bar in front of your chest.
  4. As you press up, shift your weight onto your front foot.
  5. Hold this position for 1 or 2 seconds.
  6. Press your weight into your back leg as you lower the bar to the starting position.
  7. At the same time, rotate your upper body to the right side to stretch your chest.
  8. Then do the opposite side.

This exercise works the following muscles:

  • deltoids
  • pectoralis major and minor
  • scapular stabilizers
  • triceps
  • obliques
  • core muscles
  • glutes

Here’s how to perform a standing landmine press:

  1. Stand with your feet hip-distance apart.
  2. Hold the barbell in front of your chest.
  3. Engage your core and glutes.
  4. Hinge at your hips to lean forward slightly.
  5. Press the barbell straight up until your arms are fully extended.
  6. Engage your core muscles as you hold this position for 1 or 2 seconds.
  7. Slowly lower the weight down to the starting position.

The landmine row works the following muscles:

Here’s how to perform a landmine row:

  1. Stand with your right side next to the bar.
  2. Bend at your hips to hold the bar with your right hand.
  3. Elongate your spine, engage your core, and maintain a slight bend in your knees.
  4. Bend your elbow to raise the weight toward your chest, close to your body.
  5. Lower the bar.
  6. Then do the opposite side.

The majority of gyms have a landmine machine. However, if you want to make a simple landmine to use in your home, it’s easy to do.

Instructions for making your own landmine

  1. Place the end of a barbell into the hole of a weight plate.
  2. If you don’t have a weight plate, place the bar into the corner of a room. You can use a heavy sandbag to help stabilize it.
  3. To protect the wall, wrap a towel around the end of the barbell.
  4. For all of these options, make sure your barbell is stable and secure before beginning exercises.

Landmine exercises can challenge you to work harder as you improve function and build strength. If done correctly, these exercises put less strain on your body and are less likely to cause injury.

Landmine training is a worthwhile addition to your fitness routine, especially if you want to:

  • gain muscle
  • increase mobility
  • improve your athletic performance

For best results, be consistent with your practice and stay focused on your goals.