Key Takeaways
- With landmine exercises, you can target multiple muscle groups to build functional strength and balance. Perfect for athletes and everyday fitness lovers alike.
- Many landmine exercises engages the core, helping to strengthen your abs and improve overall stability. No extra ab workouts needed.
- Ideal for reducing strain on your joints, landmine exercises let you lift heavy and train harder without risking injury, making them accessible to all fitness levels.
If you’re looking for a well-rounded workout that builds strength, improves stability, and is gentle on your joints, landmine training is an excellent option. It offers versatile exercises to target your upper body, lower body, and core, all while correcting muscle imbalances.
Below is a complete workout program using landmine exercises, complete with warm-up, sets, reps, rest times, and a cool down.
Warm-Up (5-10 minutes)
Before diving into the workout, it’s crucial to get your body ready. This warm-up will loosen up your muscles and prepare your joints for the exercises ahead.
Dynamic Stretching (2-3 minutes)
- Arm circles
- Leg swings
- Hip rotations
Core Activation (2 minutes)
Plank: Hold for 30 seconds
Glute Bridges: 15 reps
Light Landmine Movements (3 minutes)
Landmine Press (lightweight): 2 sets of 8 reps per side
Landmine Squat (lightweight): 2 sets of 10 reps
Upper Body: Strength & Power
1. Landmine Row
Target: Upper back, biceps, rear delts
Sets: 3
Reps: 10-12
Rest: 60-90 seconds
How to Do It: Stand with a wide stance, hinge forward slightly, and pull the bar toward your chest, focusing on squeezing your shoulder blades together.
2. Meadows Row
Target: Lats, upper back
Sets: 3
Reps: 10 per side
Rest: 60 seconds
How to Do It: With a staggered stance, hinge forward, and grab the bar with one hand. Row the bar toward your ribs, keeping your back flat.
3. Landmine Press
Target: Shoulders, chest, triceps
Sets: 4
Reps: 8-10 per side
Rest: 90 seconds
How to Do It: Stand tall, hold the bar with one hand, and press it upward, extending your arm fully. Keep your core engaged.
Lower Body: Power & Stability
4. Landmine Squat
Target: Quads, glutes, hamstrings
Sets: 3
Reps: 12-15
Rest: 60-90 seconds
How to Do It: Hold the end of the bar at chest level, lower into a deep squat, and drive through your heels to return to standing.
5. Landmine Reverse Lunge
Target: Glutes, hamstrings, quads
Sets: 3
Reps: 10 per leg
Rest: 60 seconds
How to Do It: Step back into a reverse lunge while holding the barbell in front of your chest. Focus on keeping your upper body forward and stable.
6. Landmine Romanian Deadlift
Target: Hamstrings, glutes, lower back
Sets: 3
Reps: 10-12
Rest: 90 seconds
How to Do It: Hinge at your hips, lowering the bar toward the ground while keeping a slight bend in your knees. Drive your hips forward to stand back up.
Core: Strength & Stability
7. Landmine Rotation (Landmine Rainbows)
Target: Core, obliques
Sets: 3
Reps: 12-15 (per side)
Rest: 60 seconds
How to Do It: Stand with your feet shoulder-width apart, holding the barbell in both hands. Swing the bar from one side to the other, keeping your core tight.
8. Half-Kneeling Landmine Shoulder Press
Target: Core, shoulders
Sets: 3
Reps: 10-12 (per side)
Rest: 60 seconds
How to Do It: Kneel with one knee on the ground, hold the barbell with your opposite hand, and press it upward. Engage your core to stay balanced.
Cool Down (5-7 minutes)
Finish off with a proper cool-down to help your muscles recover and reduce soreness.
Static Stretching (3-5 minutes)
Hamstrings, quads, chest, shoulders, and back stretches.
Hold each stretch for 20-30 seconds per side.
Deep Breathing (2 minutes)
Practice slow, deep breathing to lower your heart rate and relax your muscles.
Conclusion
This full landmine workout program is designed to build strength, improve balance, and develop functional fitness—all while being kind to your joints. The upper body, lower body, and core exercises target key muscle groups from various angles, correcting imbalances and enhancing stability.
Stick to this plan, and you’ll notice improved strength, better muscle coordination, and more balanced body mechanics. Don’t forget to warm up properly, follow the recommended sets and reps, and cool down afterward to help your body recover effectively.
Give landmine training a try, and you’ll soon discover why it’s one of the best ways to challenge your body while keeping your joints happy!
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