Many view incline barbell training as training wheels for barbells or simply as an accessory. In reality, the landmine allows you to load heavily and move explosively without putting unnecessary strain on your joints. The angled steering path avoids mobility issues while allowing you to push hard, pull quickly and rotate, exactly what power and performance require.
If your goal is more muscle, more strength and power, don’t shy away from the landmine; you should embrace it. Landmine training bridges the gap between strength and athletic explosiveness, making it a must-add to your programming. Here I’ll explain the criteria for the 10 chosen exercises before I get into the good stuff.
Benefits of these Landmine exercises?
It’s not like I pick exercises out of a hat. With many exercises to choose from, here’s the why behind the 10 exercises.
Train strength without sacrificing strength
The landmine is in the sweet spot between barbell grinding and plyometrics. You can move weight quickly, accelerate through the full range of motion, and build strength without needing Olympic-level lifting technique. That means stronger hips, faster presses, and explosive movements that carry over to your main lifts.
Easier on joints, but not on muscles
The angled bar path allows you to lift into gentler positions with your shoulders, hips and spine. You can work hard and heavy without the wear and tear associated with working on a straight bar or overhead. The result is a high-intensity workout that builds muscle and strength without beating you up.
Strength in all planes of motion
Life and sports don’t move in straight lines, and neither does the landmine. These movements train sagittal, frontal and rotational strength, strengthening natural movement patterns in the real world. That’s a big reason why landmine work transfers so well to athletic performance and strength.
Core strength in every rep
Offset loading, rotation and split holds require core strengthening, anti-rotation and power transfer from the ground. With landmine training, your core never works in isolation: it is trained to do its job of stabilizing and transferring force from the lower body to the upper body.
10 Best Landmine Exercises for Strength and Performance
There is something for every type of lifter, from those who have never used the landmine to those who enjoy a challenge. Choose one or two of the exercises below and watch your performance skyrocket.
Landmine Split-Stance RDL to row
This move combines a hinge, a row, and a split pose that challenges your entire butt. Combining the hinge, the split stance row challenges your ability to transfer force through one side of the body, while the landmine oblique load allows you to shift your weight quickly without losing your position. Keeping most of your weight on the front leg, hinge back until you feel a strain on your hamstrings and perform the row with power.
Sets & reps: 3-4 sets of 6-8 reps per side
Landmine Rotating clean to press
The Landmine Rotary Clean-to-Press combines a hip-driven clean with a rotational press, converting lower body strength into upper body muscles in one motion. It’s explosive, athletic and effective, without the technical barrier of Olympic lifts. It trains rapid force production, absorption and redirection, important components of power. The fixed arc of the landmine provides a smooth and shoulder-friendly movement, allowing you to shift the weight quickly. Keep it clean, snappy and catch with your hips loaded, then twist and press in one fluid motion.
Sets & reps: 3-5 sets of 6-8 reps per side, emphasizing speed over load
Landmine rolled up with high pulling force
The landmine coiled high pull is a rotating, explosive movement that starts from a “coiled” position, with feet spread and hips and torso rotated away from the bar, before stepping through, relaxing and pulling. The coiled setup stores tension in the hips and torso, and the explosive roll-out trains rapid force production through rotation and extension. Roll the hips and torso slightly away from the bar, brace, then drive the hips and twist as you pull the bar close to your body. The arms guide the bar and the hip click generates the force.
Sets & reps: 3-5 sets of 5 reps per side, focusing on speed and sharp execution
Standing rotating landmine press
The standing rotating landmine press requires you to rotate through the hips and torso and then press in one motion. Unlike a strict press, this exercise uses your lower body to generate force for your upper body. When you initiate pressure from the hips while turning, you train the transfer of force from the ground upwards. Rotate through the hips first, then drive the bar while keeping your ribs down and finish high.
Sets & reps: 3-4 sets of 6-8 reps per side, using speed over load
Landmine hip thrust
The landmine hip thrust takes one of the best butt builders and makes it bigger. When anchored, the bar follows a natural arc as you drive your hips, allowing you to train powerful hip extension without the hassle of standard hip thrust. The oblique load encourages you to accelerate through the top instead of ending up in lockout, increasing your glutes and lockout strength. Place your upper back on a bench, ribs down, chin tucked. Drive through your heels and fully extend the hips, squeezing the glutes at the top.
Sets & reps: 2-4 sets of 8-12 reps, focusing on powerful lockout
Landmine lateral raise
The landmine lateral raise takes a classic shoulder builder and gives it a twist. Instead of lifting the dumbbells straight out to the side, the fixed bar path creates a diagonal arc that hits your shoulders differently. The landmine arc allows you to accelerate and decelerate under tension early in the lift, building strength and spring in the deltas, without shoulder slack. Stand tall and lift along the natural arc of the landmine. Move the bar quickly, but stay smooth.
Sets & reps: 3 sets of 8-15 reps per side
Landmine T-Bar row
The exercise that started it all, the landmine T-bar row, is a classic backbuilder that still flies under the radar. Using the landmine setup allows you to pull heavy while remaining in a strong hinge position, with the bar path running toward your torso. By starting each repetition with a pause and pulling explosively, you train strength and power in the lats and upper back. That pulling power carries over to deadlifts, cleans and athletic movements that require strong, fast upper body strength. Hinge at the hips, keep your chest high and pull the bar hard toward your lower ribs as you lower with control.
Sets & reps: 3-4 sets of 6-12 reps
Landmine Hack Squat
The landmine hack squat is a quad-dominant exercise because, with the bar placed behind you, it mimics a machine hack squat. Although it’s considered easier than a barbell squat, it still trains lower body strength and power by allowing you to explode out of the hole. The upright upper body and guided bar path allow you to push hard without worrying about balance or spine. Keeping your chest straight, sit upright and drive through your midfoot to stand. Think of “pushing the floor” with each repetition.
Sets & reps: 3-4 sets 8-15 reps, focusing on speed from the bottom
Landmine twist
The landmine twist is a rotational core exercise that trains the body to generate, control and decelerate force through the torso. You twist from side to side, using your hips and core to guide the bar. Explosive yet controlled rotation builds what you need for sports that involve throwing, swinging or changing direction. Rotate at the hips first, keeping your arms long and controlling the bar as it moves back and forth.
Sets & reps: 3-5 sets of 6-10 reps per side
Landmine Offset Front Squat
The landmine offset front squat puts more strain on one side of your body, requiring greater lower body stabilization while still producing force. It’s a squat variation that builds strength while resisting rotation while training powerful leg drive and core stiffness. The angle of the landmine keeps the torso upright, sending more action to your quads. Keeping the bar close to your chest, stay tall and ride straight up out of the hole while keeping your torso forward.
Sets & reps: 3 sets of 5-8 reps per side
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