Here is a list of some of the exercises you can do with a barbell some weights and a landmine.
LANDMINE AB ROLLOUT
Ab rollouts are a fantastic way to strengthen your abs as it requires eccentric loading. For the landmine version you get the added benefit of it targeting one side more as the bar does not move in a straight line. Kneel in front of the bar and hold the bar with both hands. Keeping your arms and back straight, roll the bar out in front of you. Contract your abs to roll back to the start position. Don’t forget to repeat this on the opposite side
LANDMINE HALF KNEELING TRUNK ROTATION
By being in a half kneeling position you can’t rely on your legs to help you. Start in the half kneeling position and hold the bar with both hands out in front of your face with your arms straight. Lower the bar to the side with the knee on the floor and then return to the starting position
LANDMINE SEATED SHOULDER PRESS
This exercise requires a higher degree of postural strength to keep you upright while you push the bar above your head and it can be very challenging. Start in a seated position on the floor with your feet out in front of you and the bar 45 degrees in front of you. Keeping your trunk stable, push the bar above your head.
LANDMINE FLYS
This version of flys allows you to train individual pecs and anterior deltoids. It is also great for lifting heavier weight as the pathway is more defined than the dumbbell version. Lie on a bench or on the floor with the bar parallel to you and your arm out straight to the side. Bring the barbell to the middle of the chest with your arm straight in front of you.
LANDMINE LATERAL RAISE
While most lateral raises focus primarily on the anterior and middle deltoids, this landmine version allows you to target the posterior deltoid as well as external rotator cuff. Start with the bar perpendicular to you and with a straight arm lift it sideways and backwards
LANDMINE ROMANIAN DEADLIFT
The landmine version of the Romanian deadlift forces you to push your hips further back for increased loading on the hamstring, glutes, and lower back. Stand holding the bar with two hands. Push your hips backwards and lean forward to lower the bar towards the floor before pushing through your heels and glutes to return to the starting position.
LANDMINE VIKING PRESS
The Viking press is a great exercise to increase your training load for overhead press motions and minimise shoulder pain due to movement occurring further forward. Stand facing the landmine attachment and hold the bar in one hand with your feet in a square position and hand at shoulder height. Push the bar upwards and forwards to straighten the arm and slowly return to the starting position.
LANDMINE SUMO DEADLIFT
Due to the wider stance of the sumo stance, you will train the adductors as well as the glutes and hamstring. With the landmine version you will also get a greater posterior chain workout due to having to lean further forward to hold the bar.
LANDMINE REVERSE LUNGE
These lunges can strengthen the entire lower body including the quads, glutes and hamstring. The landmine version makes it easier to increase the load of the weights. Start with the landmine perpendicular to you and hold the bar with your right hand. Step backwards with your right leg and lower the knee to the floor. The further you step back the more your hamstrings will become active with less emphasis on your quads
LANDMINE SINGLE HIP THRUST
You can use more weight in the Landmine version of the hip thrust, resulting in greater strength gains in the glutes and hamstring. Place a hip thrust bench underneath your shoulders and the bar on one hip. Start with your glutes pushed up so your spine is parallel to the floor. Lift the leg of the opposite hip and then lower your glutes towards the floor before pushing the glute back up again to return to the starting position.
LANDMINE SINGLE ARM ROTATIONAL PRESS
This is an excellent exercise to include a rotational element. Start standing in a split stance with your left leg forward and holding the bar with your right hand. Rotate and squat back towards your right leg before exploding and rotating upwards and extending your arm at the top of the movement.
LANDMINE STANDING SINGLE ARM PRESS
This unilateral exercise works the shoulders, pecs and triceps while requiring the core and glutes to keep you stable. Stand with your feet shoulder width apart and hold the bar with one hand. Push the bar upwards and forwards.
LANDMINE HALF-KNEELING SHOULDER PRESS
Whenever you use the half kneeling position you are creating an instability that strengthens the muscles of the glutes, hip flexors, and core. That is before you do the actual exercise. For the half kneeling shoulder press, rest the back knee on the ground, tighten your core and keep your spine straight. Using the same arm as the knee that is on the floor, push the landmine upwards.
LANDMINE SINGLE ARM SPLIT SQUAT COMBO
Combine the single arm row with a split squat. This now becomes a full body exercise and increases the metabolic demand by utilising more muscle fibres in one movement. Start in a split stance with your back towards the landmine and your right leg behind you. Hold the bar in your right hand and then lower your right knee towards the floor with your arm straight. Push back up to the start position and at the same time pull the bar into your chest
LANDMINE SINGLE ARM ROW
This unilateral exercise is great for developing the lats and preventing muscle imbalances. Start in a split stance with the single landmine handle and lean forward. Pull the bar into your chest.
LANDMINE NARROW GRIP ROW
Target your lat muscles by standing over the barbell with your back towards the landmine attachment. Use the narrow grip landmine handle on the bar. With your spine neutral and parallel to the floor, pull the handles towards your chest. This exercise is best used with the Landmine Row Platform to allow a full range of movement.
LANDMINE SINGLE LEG DEADLIFT
Increase strength and hypertrophy of your glutes and hamstring with the landmine single leg deadlift. The landmine reduces the amount of stability required, allowing you to increase the weights used.
LANDMINE SQUAT TO PRESS
The landmine squat to press is a progression of the Landmine squat that adds in a shoulder press, making it a full body exercise, working your body from your ankles to your shoulders.
LANDMINE SQUAT
This is a great exercise to ensure that you are squatting with the correct form. Hold the barbell close to your chest and keep it there as you lower yourself into the squat position. If your squat mechanics are incorrect then the weight in front of you will pull you forwards.
LANDMINE ANTI-ROTATION EXERCISE
Improve your core strength and increase rotational acceleration and deceleration. Grip the top of the landmine with both hands and extend both arms in front of your face. Move the landmine towards one hip, keeping the arms as straight as possible and with minimal trunk rotation. Return to the starting position and repeat on the other side.