Fitness Flohmarkt · Guide
Landmine training: a full-body workout with one barbell
In landmine training, one end of the barbell sits in a pivoting attachment. The free end moves in an arc. The same setup lets you squat, hinge, row and press diagonally. This plan shows the order and when to change grip and load.
In short
Start with the squat and hinge, then row and press with one arm. Leave the attachment in place and set the free end down before changing your grip or load. Choose the weight for each exercise separately.
How to set up your landmine
Check the diameter of the barbell sleeve and, for a rack attachment, the rack model. Set up the attachment according to the manufacturer’s instructions. Insert the bar fully and secure plates on the free end with a suitable collar.
Test the whole arc with an unloaded bar. Allow space for the length of the bar, your stance and switching sides. Clear the area where the bar swings or comes down.
Four landmine exercises for the whole body
Warm up with one light practice set for each exercise. Then do two working sets with about 90 to 120 seconds of rest. For the one-arm press, finish both sides before resting.
| Exercise | Repetitions | Grip and movement |
|---|---|---|
| 1. Landmine squat | 8–10 | Hold the free end with both hands in front of your chest. Bend at your knees and hips, keep your feet flat and stand back up. |
| 2. Landmine hip hinge | 8–10 | Hold the free end low in front of you. Send your hips back with a slight knee bend, then stand tall by extending your hips. |
| 3. Landmine row | 8–12 | Straddle the bar. Use a compatible row handle to pull toward your lower chest and lower with control. |
| 4. One-arm landmine press | 6–10 per side | Start with the free end in front of one shoulder. Press forward and up at an angle. Keep your torso steady and lower back to your shoulder. |
When should you switch grips and loads?
Put the bar down first. Remove the row handle so you can grip the free end securely for squats, hinges and presses. Go light again for the one-arm press. The resistance you feel depends on the bar angle, plate position and where you grip.
Increase the load when you reach the top of the rep range with steady form in both sets. Next session, add a small plate and start again at the low end of the range.
Which landmine fits your setup?
Landmine T-Bar
CHF 59.–
The freestanding base needs no rack. It measures 35 × 35 cm and fits 50 mm barbell sleeves. Allow extra room for the bar and its arc.
View the freestanding attachment
R-SERIES Landmine Attachment
CHF 45.–
This attachment mounts on an R-SERIES rack or rig and fits 50 mm barbell sleeves. Check your rack series before buying.
View the R-SERIES attachmentPrices checked on 9 November 2026.
Frequently Asked Questions
Do I need a rack for landmine training?
A freestanding base works without a rack. For a rack attachment, check that the mount matches your rack.
Can I start with an unloaded barbell?
Yes. Check the arc first and make sure you can lower the free end under control. Add plates after that.
How often can I do the workout?
Two sessions per week with at least one day between them is one way to start. Adjust the volume to your other training and recovery.
Do I need to rebuild the setup for each exercise?
The attachment can stay where it is. Set the bar down to swap plates and fit the handle for the row.