Top 10 Landmine Exercises for Full-Body Strength and Functional Fitness

Landmine attachments are versatile tools that can add a new dimension to any workout. Whether you're looking to build strength, enhance core stability, or improve functional movement patterns, landmine exercises are ideal for all fitness levels. In this guide, we explore the benefits of landmines, top exercises, and how to incorporate them into your training routine using the BLK BOX Rig Mounted Landmine.

What is a Landmine Attachment?

A landmine attachment is a piece of gym equipment that secures one end of a barbell, allowing the other end to move freely for rotational and pressing movements. This unique design enables full range of motion, making it perfect for building shoulder stability, enhancing core engagement, and progressing safely in pressing exercises. It’s also an excellent tool for beginners to learn fundamental movements such as pressing, pulling, squatting, lunging, and rotating under load.

Benefits of Landmine Exercises

• Increased Stability: Landmine attachments provide a fixed point of motion, helping to build shoulder and core stability safely.
• Functional Movement: Ideal for rotational and pressing exercises, enhancing functional fitness and athletic performance.
• Versatility: Landmines allow for a wide variety of exercises, targeting multiple muscle groups in a controlled and safe manner.
• Beginner-Friendly: Perfect for introducing beginners to loaded movements, especially for those with mobility limitations.

Top 10 Landmine Exercises for a Full-Body Workout

Here are the top 10 landmine exercises that can be incorporated into any workout routine to maximise functional strength, power, and stability:

1. Single Arm Row

Build upper body strength and improve lat engagement. Start with your arm locked out, knees slightly bent, and your back straight. Pull the bar towards your ribcage, then slowly lower it back. Maintain control throughout the movement to maximise muscle activation.

2. Single Arm Floor Press

Alleviate shoulder stress while enhancing pressing strength. Lie under the bar in a position similar to the start of a Turkish get-up. Brace your core to prevent spinal rotation. As you press, keep your elbow close to your body and avoid locking out completely at the top.

3. Single Arm Roll Out Push Up

This challenging variation builds shoulder strength, chest stability, and core engagement. Start in a push-up position, gripping the bar with one hand. Roll the bar away as you lower yourself, then pull it back as you push up.

4. Single-Leg RDL

Perfect for building hip and shoulder stability, this unilateral movement targets the hamstrings and glutes. Start with the weight in the hand on the same side as your planted foot. Maintain tension in your glutes to balance while keeping your hips square. Use a DC Block to increase the deficit.

5. Kneeling Single Arm Shoulder Press

Engage your core and stretch your hip flexors while performing a controlled shoulder press. Maintain a tight core and avoid letting your elbow pass behind your body as you lower the weight.

6. Clean & Press

Enhance power and coordination with this dynamic movement. Begin in a deadlift position, then explosively lift the bar while switching hands at chest height. Perfect for developing full-body strength and athleticism.

7. Russian Twist

Strengthen your core and obliques while enhancing rotational power. Sit with feet elevated, moving the barbell from side to side. This exercise is ideal for athletes in rotational sports like baseball, boxing, and golf.

8. Plank Truck Drivers

Improve core stability and shoulder strength with this advanced movement. In a plank position, rotate the bar in a steering wheel motion using your core for stability.

9. Sprinters

Boost core strength and mobility by mimicking a sprinting motion while lying flat on the floor. This movement enhances explosive power and athletic coordination.

10. Goblet Press Out

Improve shoulder mobility and core stability. Kneel in front of the bar, pushing it out while maintaining a tight core and neutral spine. Perfect for functional upper body strength.

Why Choose BLK BOX Landmine Attachments?

All BLK BOX landmines are manufactured in-house using high-quality Belfast Mild Steel and finished with a durable Dakota black textured powder coat. Whether you're upgrading a commercial facility or building a home gym, our landmines offer exceptional durability and performance. Explore our full range of Landmine Attachments to find the perfect fit for your training needs.

Watch It In Action

Want to see these exercises in action? Check out the video below where we demonstrate the proper form and technique using the BLK BOX Belfast Bar.

Shop All Landmines

Ready to add a landmine attachment to your training arsenal? Shop our full range of landmines to find the best fit for your gym.

Conclusion

Landmine exercises are incredibly versatile, offering benefits ranging from improved stability and functional strength to enhanced athletic performance. By incorporating these exercises into your routine, you can maximise your training results.