Within fitness, the term ‘landmine’ refers to a barbell which has been slotted into a post so that it can pivot and turn 360-degrees. Landmines are usually made up of a barbell, some weight plates, a post and a landmine handle.
They are highly effective at helping you to build strength. And with the weight removed away from your body, they also allow for a wide range of weighted core exercises.
Landmines can be used to press, row, squat and rotate for a full body workout.
Landmines at the gym – also known as barbell landmines – are made up of a weight bar, a landmine handle attachment, a landmine post and some weight plates. There are different types of handle to choose from and each one is designed to help you work specific areas.
Landmines are particularly good for helping you to train explosively so you can build speed and power. You can use them to train your whole body including your shoulders, back and core.
What are the different types of landmine attachment?
There are several different types of landmine attachment including single and double handed attachments. Each one will help you target specific areas as well as perform certain exercises.
The most common attachments are the Single Landmine Handle, Narrow Grip Landmine Handle and the Straight Grip Landmine Handle.
Landmine exercises are fantastic for helping you to build power, speed and explosivity. You can also target and isolate specific areas, as well as use them to do a range of compound exercises such as squats and shoulder presses.
You can use them to work the whole body and they’re also great for helping beginners learn to squat too as they encourage proper form.
They can also be used for a range of core exercises.
What do you need to go with a landmine?
To train using a landmine in your home or garage gym, you will need:
A 2” Olympic Barbell – usually a 7ft straight barbell - although some landmines do allow for 1” bars as well
A post – these can either be standalone or they will fit onto either your power rack, inside some weight plates or on a heavy door
Plates – Olympic 2” bumper plates are the best for landmines as they will absorb the impact if dropped onto the floor as well as support the weight evenly as they are all the same size
A landmine attachment – although you can use the bar on its own, this will limit the amount of exercises you can do with your landmine. You can get different landmine attachments which will target different muscles
A weight collar – you’ll just need one weight bar collar to keep your weights secure
An exercise mat – you can use a landmine while kneeling down to up the intensity. However, you might want to use an exercise mat if you decide to do this to protect your joints and make it more comfortable
How do you store landmines at home?
Landmines are made up of mainly weight bars and weight plates and there are lots of ways that you can store these at home. Many power racks and squat racks come with weight plate storage bar options. So, if your landmine attachment is part of your rack, you can also easily accommodate your weight plates on your rack too.
There is also a wide range of trees and trolleys which you can use to store your plates. And if you need somewhere to store your landmine handles, we’d recommend using one of our wall racks.
Why train with a landmine?
Landmines allow for a greater range of movement than when training using a rack. However, because the barbell is on a pivot, you still have that stability and consistency that you don’t always get using free-weights. This means you can work on building strength and power through a more explosive style of training.
And because landmines help to guide the weight as you move, you can use them while working on your form and technique. This is especially good if you’re still getting the hang of squats for example.
Another reason to use landmines is that they help to reduce any strain on your joints while doing shoulder presses. This is because you’re moving the bar along a 45-degree angle rather than taking the full weight and pushing it straight up.
Getting an intense core workout can be tricky. However, with the weight removed away from your body, landmines are perfect for targeting your abs and obliques.
And finally, landmines allow for a really versatile workout. Combine moves such as squats and presses to perform a whole range of strengthening exercises all with just one piece of equipment.
Change up the weight and use different handles to target specific areas that you want to work on.
Landmines are really versatile and you can get a wide range of attachments for them to help you hit different muscle groups.
They’re ideal for doing bent over rows as they have a fixed anchor point, which means you can focus on keeping your body in the correct position as you lift.
Use them to target your whole body including your core.
Landmines are also ideal beginners as well as advanced lifters, as you can use them with or without weight plates. So, if you’re still building up strength, you can start off with just the bar. And then as you progress, you can add on more weight when you feel ready.
What do you need to set up a landmine in your home gym?
Posts
To set up a landmine, you’ll first need a landmine post. This is the base part which you slot the barbell into.
The post anchors the bar so that it stays in place, while still allowing it to pivot so that you can move freely.
Most of the posts are essentially the same sort of thing with a slot for the bar and a pivot. The main difference is that they either fix onto different things or are standalone. So, which post you choose really depends on your set up.
Weight plate posts – if you have some weight plates at home, then setting up a landmine is easy. You just need a 25kg bumper plate (which is nice and thick) and then you can simply slot the post inside the middle ring.
Standalone – there are a couple of different types of standalone landmine posts available. The T Bar Row Platform fits neatly into the corner of the room without the need for a rack. And you don’t need to bolt it to the floor either. This post is particularly versatile as it fits both standard 1” and Olympic 2” bars. The second type of standalone post is the Double Freestanding Landmine. This is great for classes as well as training at home, as you can fit two Olympic barbells on it at the same time.
Rack and multi-purpose attachments – you can also get Multi Purpose Landmine Posts which fix onto your power rack. This is particularly useful if you have a garage gym set up and want to add in a landmine.
Bars
The next thing you will need to set up your landmine is a barbell.
This will typically be a straight, 7ft Olympic barbell. The reason you will want a 7ft barbell is because using shorter bars will hinder what exercises you can do with them – as well as how much weight they will be able to handle.
Another reason to use a 7ft Olympic barbell is because this is the traditional sized barbell that you would use with a power rack or full-sized squat rack. So, if you’re planning on setting up a home gym, this is the best bar to choose.
Standard barbells can be used with the Multi Purpose Attachment and the T Bar Row Platform but again, it would be best to use a 7ft barbell with these simply because of the height issue. A 7ft bar will allow you to get more leverage.
When choosing a barbell, it’s also worth choosing some weight bar collars to go with them. These will keep your weight plates secure when using your bar. There are a variety of standard and Olympic sized bar collars to choose from. Head over to our collars section to browse the range.
Plates
As you build strength, you will want to increase the weight load of your bar. You can use either cast iron or bumper plates for your landmine. You just need to make sure that the weight plates you choose are ones that fit your barbell. So, if you have an Olympic bar, you will need Olympic weight plates. And if you have a standard bar, you will need standard weight plates.
However, the one thing you need to keep in mind is whether you are dropping your weights on the floor or not.
If you are going to do this, then using cast iron weight plates isn’t a good idea as it could end up damaging your equipment. You will need to use bumper plates instead. These are made from rubber which absorbs the impact and they all have the same diameter too, which means they’ll share the weight when resting on the floor.
There are some exercises where cast iron weight plates will be more appropriate. Bumper plates all have a diameter of 45cm. This means they could get in the way if you’re doing exercises such as one-armed rows.
Having different types of weight plates is the most versatile option and will allow you to do a greater range of exercises.
Handles
Which handles you get for your landmine will depend on what sort of exercises you want to use your landmine for.
However, something like the single landmine handle is a great way to get started as it is simpler to use.
A BEGINNER’S GUIDE TO LANDMINES: SET UP AND WORKOUT
Barbell landmines are often one of those things you’ve seen but have a) never realised they were called a landmine and b) never really known how to use – up until now at least.
And if this sounds like you, you’re definitely not alone.
Landmines are a massively underused resource. Considering how easy they are to set up, as well as how versatile they are, there are a lot of people out there who are missing out.
Whether you have a garage gym set up and want to supplement your training or are looking for an easy way to build strength at home, landmines are ideal.
They’re easy to set up and you don’t need much equipment to get started.
HOW TO SET UP A BARBELL LANDMINE
Setting up a landmine is pretty straight forward. However, there are a few pointers that might help you out, especially if you’ve never done it before.
Firstly, you’ll need to make sure you have everything you need:
A landmine post
A straight barbell
Some weight plates
A landmine handle attachment
SETTING UP A LANDMINE:
1) First, you need to get one end of your barbell (without weights) and slide it into the post. Once it’s in securely, rest your bar on the floor.
2) What comes next will depend on the types of exercises you’re planning on doing:
• Rows – to do most types of row, you’ll need to stand over the bar with your feet either side. For these, you’ll need to slide the handle onto the bar first, and then your weights. This is so that the weights don’t get in the way of your workout.
• Presses, squats, rotations, lunges, curls – for these exercises, you’ll be standing facing the bar. This means you will want to load the barbell with the weights first, and then add on the handle at the end. This will make sure the weights don’t get in the way.
3) Once you have your landmine set up, you’re ready to start training.
Below, we’ve listed our top seven moves you can do using just a landmine with the straight grip attachment.
This one of the most versatile landmine handles and is great for beginners too.
1) UPWARD ROWS
These are one of the best ways to target your lats. Use a narrow grip attachment to build up the muscles that are closer to the spine such as your traps and rhomboids.
How to do them:
With your feet either side of the bar, bend forward so that your torso is almost parallel with the floor. Keeping your back straight, bring the bar up towards your chest. Remember to keep your elbows tucked in and to squeeze your shoulders at the top point of every rep. Slowly lower the bar back down so that you can start again.
2) SHOULDER PRESS
Landmines are a great way to get your shoulder presses in. Not only will these supplement your heavy lifts on the rack, but having the bar at an angle means you’re less likely to strain your shoulder joints as well.
How to do them:
Stand facing the bar. Bring the handle up to chest height and hold the grips so that you’re ready to push the bar upwards. You can stand with your feet shoulder width apart, but most people prefer to have one foot behind the other. This is better for stability and allows you to train more explosively. Push the bar up until your arms are straight and then lower back down.
3) ROTATIONS
These can be a little tricky at first, but this style of exercise is great for your core. Not just because you’re using a loaded bar, but also because the weight is a little way away from your body, so they’re great for hitting all your stabilising muscles.
How to do them:
Stand facing the bar with your feet around shoulder width apart. You’ll most likely want to maintain an overhand grip throughout the exercise. Holding the bar out in front of you, first turn to your left moving the bar down to around hip height. As you turn, remember to let your knees bend. You’ll also want to make sure you pivot your right leg round so that your knee is facing inwards. This will prevent any knee injuries. Pause and then bring the bar back up and then round to your right hip. Bend your knees and pivot your left knee so that it’s facing inwards.
4) LANDMINE SQUAT
Landmine squats are one of the best exercises you can do to build muscle. Not only do they work the whole of your posterior chain, but because they’re a compound exercise, doing them helps to stimulate muscle building hormones. Doing squats with a landmine is fantastic for hitting your quads. It’s also a good opportunity to perfect your form while you don’t have a loaded bar resting on your shoulders.
How to do them:
Hold the bar up and as close to your chest as you can get it. Your feet should be a little wider than hip width apart. Keeping your back straight, squat down while pushing your glutes out. When your thighs are parallel with the floor, push back up ready to start again.
5) DEADLIFT
Deadlifts are another great muscle builder. And they’re particularly good for hitting your hamstrings which can be a tricky area to target.
How to do them:
Stand over the bar with your feet around shoulder width apart. Keeping your back straight, bend forward so that your upper body is almost parallel with the floor. Bend your knees slightly and grip onto the bar. Next, you want to stand up straight while holding the bar. However, it’s important you remember to lift from your glutes rather than your arms. To help, keep your shoulders back and your chest elevated while pushing your weight back and down through your heels.
6) KNEELING SHOULDER PRESS
Landmines allow for much more freedom of movement than the more traditional exercises often done on a rack. This means you can train really efficiently and combine several types of exercise into one. Kneeling shoulder presses not only work your upper body, but they also target your core. Kneeling down also makes the exercise much harder as you don’t have the support or stability that you would normally have when standing up.
How to do them:
Kneel down on the floor in front of the landmine. Bring the bar up to around chest height. Keeping your back straight, push the weight up above your head, then bring it back down again to your chest, ready to start again.
7) SQUAT PRESS
Another great way of working your whole body in one go, the squat press is a real burner. And with the weight out in front of you, they’re great for targeting your quads as well as your core.
How to do them:
Stand facing the bar with your feet slightly wider than hip width apart. Holding the bar at around chest height, squat down remembering to keep your back straight and push your glutes out. Once your thighs are parallel with the floor, push back up and as you reach to near standing position again, push the weight up above your head into a shoulder press. Once your back and arms are both fully straight, bring the weight back down to your chest, ready to start again.
