In a world of endlessly evolving fitness trends, high-tech equipment options and AI-driven exercise programming, landmine training truly gets back to basics. Landmine training is a form of resistance training that uses a barbell anchored at one end, typically in a specially designed attachment or simply in the corner of a room. The free end of the barbell can be used for pressing, pulling, squatting and rotational movements.

Landmine training bridges gaps in traditional barbell training programs by allowing for more accessible training options and alternative ways to build strength when using free weights. The landmine itself has a fixed end with a single pivot point, which allows for 360 degrees of motion, and is a great space saver when it comes to the possible exercises that can be done with a single piece of equipment.

Some of your clients may be intimidated to try landmine training, especially if they’ve watched YouTube videos of athletes performing complex and difficult-to-master movements. Rest assured, landmine training is not just for athletes. In fact, one of the selling points of this training modality is that clients can perform full-body workouts with easy transitions between exercises while quickly adjusting the resistance, as needed.

If landmine training is not already part of your programming toolbox, it may be time to take a closer look.

The Power of the Pivot

The benefits of landmine training all come down to one thing: the power of the pivot. The unique design and arced bar path (the path of the bar mimics the path of the major joints) make it an efficient tool for training all planes of motion (frontal, sagittal and transverse), as well as the five primary movement patterns (bend-and-lift, single-leg, pushing, pulling and rotational). The arcing path of the barbell also reduces stress on the joints, particularly the shoulders and wrists, making it a good option for people recovering from injuries or with mobility issues.

Landmine training can also be used for learning to create and control rotation, safely training power movements and enhancing core stability, all while working within a pain-free range of motion.

Speaking of the core, many landmine exercises require strong core stabilization and effectively build rotational strength and anti-rotational stability. Core strength and stabilization are also required to perform exercises that feature a transfer of force between the hips and shoulders, such as athletic and compound movements that force the lower and upper body to work together. Examples include the barbell jammer, clean and press, and front squat to overhead press. Finally, the fixed bar path during rotational core training allows clients to quickly switch from rotational movements of the spine to integrated rotational movements that incorporate the core and hips—all without having to change equipment or move to a new machine.

Other benefits of landmine training include the following:

• Improved functional ability, or the ability to complete a task well, as well as enhanced functional stress through movements that mimic real-world, multiplanar movements that are useful for both athletes and those exercising for general health and wellness
• Improved mechanics by allowing for a more accessible and natural bar path that enables beginners to learn proper form with a more controlled range of motion and reduced joint stress, specifically by encouraging better posture and movement patterns during pressing and squatting exercises
• Accessible overhead press option that allows for overhead pressing without the unnecessary stress of a true vertical press [i.e., in the scapular plane (30 degrees anterior to the frontal plane) rather than strictly in the frontal plane]
• Hinge-friendly option for teaching bend-and-lift patterns while changing the direction of forces acting on the body
• Position manipulation that is unique to the landmine and allows for body positions and directional force generation that is not otherwise possible with traditional free weights. For example, when doing a traditional shoulder press exercise, a vertical force is applied to lift the weight overhead. However, when using the landmine to do the same exercise, both vertical and horizontal forces are applied.
• Improved lateral stability from the rotating fixed pivot point, which allows for side-to-side movement that must be controlled during each exercise
• Alternate power training that makes certain lifts easier to control because the barbell is fixed at one end; certain lifts (e.g., snatch, split jerk) can be completed without the need to catch the bar, making it easier on the wrists and shoulders
• Enhanced grip strength resulting from gripping the thicker diameter of the end of the barbell, which causes clients to intensify their grip, as well as from performing multidirectional movements requiring a greater grip challenge

Of course, every type of training has its limitations, and landmine training is no exception. Landmine training may not be ideal for maximal strength training (e.g., heavy squats or deadlifts), as there is a limited load capacity. In addition, because many exercises are one-sided, using a unilateral load, you must program workouts carefully to prevent muscular imbalances. And, as with any type of resistance training, poor technique can lead to injury, so proper form is essential.

Two Sample Circuit Training Workouts

As described above, landmine training lends itself well to circuit training because of the ease of changing the resistance and the ability to quickly transition from one exercise to the next without having to change machines or move around the gym. Check out The ACE Workout Builder for Circuit Training to learn more about this versatile programming option.

Below, we’ve provided two distinct circuits, one for newcomers to landmine training and another for clients who are experienced with this piece of equipment. Note that landmine training lends itself to just about any format of resistance training, so be sure to choose the ACE Workout Builder that aligns with your client’s needs and goals:

• The ACE Workout Builder for Circuit Training
• The ACE Workout Builder for Split Routines
• The ACE Workout Builder for Full-body Workouts 

SAMPLE BEGINNER LANDMINE TRAINING CIRCUIT

Sample Beginner Exercise List

Sample Beginner Circuit Landmine Training Workout

This beginner workout can be completed two times per week by moving from left to right across the table, alternating between resistance and cardio exercises. Keep the rest to a minimum when transitioning between resistance and cardio exercises, resting for no more than 30 seconds between resistance and cardio pairings. In other words, the goal is to flow from one exercise to the next with minimal rest. Working from left to right all the way across the table equals one round and this workout can be done for one to four rounds. Each exercise should be completed for as many repetitions as possible within the established time frame and one to two minutes of rest should be taken between rounds. If an exercise is split between right and left sides, complete 30 seconds of work on each side.

SAMPLE ADVANCED LANDMINE TRAINING CIRCUIT

Sample Advanced Circuit Exercise List

Sample Advanced Circuit Landmine Training Workout

This advanced workout can be completed two times per week by working from left to right across the table, alternating between resistance and cardio exercises. Keep the rest to a minimum between resistance and cardio exercises, resting for no more than 20 seconds between resistance and cardio pairings. Working from all the way across the table one time left to right equals one round and this workout can be done for two to six rounds. Each exercise should be completed for as many repetitions as possible within the established time frame and minimal rest should be taken between rounds. If an exercise is split between right and left sides, complete 30 seconds of work on each side. The general idea is to move as quickly as possible from one exercise to the next while ensuring you can safely perform each exercise with proper form. If movement quality begins to decline, more rest should be taken between exercises and between rounds.

Final Thoughts

Landmine training is a great training option for clients who work out at home with limited space, as well as for those who want a dynamic but challenging workout at the gym. This single piece of equipment requires little floor space and lends itself to different types of resistance-training programs, including circuit training, split routines and full-body training sessions. Landmine training can be fun and safe modality for athletes and those looking for an engaging way to target the entire body with a single piece of equipment. Keeping workouts efficient is also an added value to any program and the landmine makes it easy to transition between exercises, which cuts down on time. Similar to equipment like resistance bands and suspension trainers, the landmine makes it easy to change intensity, exercise, movement and positioning. Clearly, landmine training is a valuable addition to any trainer’s toolbox.