{"id":9085262,"date":"2026-11-09T13:50:36","date_gmt":"2026-11-09T12:50:36","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9085262"},"modified":"2026-11-09T13:50:40","modified_gmt":"2026-11-09T12:50:40","slug":"landmine-uebungen","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/landmine-uebungen\/","title":{"rendered":"Landmine training: a full-body workout with one barbell"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 .8rem;font-weight:700}\n.ffm-ratgeber 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.6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p>\n<h1>Landmine training: a full-body workout with one barbell<\/h1>\n<p class=\"ffm-lead\">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.<\/p>\n<p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 Updated: 09.11.2026<\/p>\n<div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p>\n<p>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.<\/p><\/div>\n<div class=\"ffm-choices ffm-choices-quad\">\n<a href=\"#aufbau\" class=\"ffm-choice\">Set up the attachment and space<\/a>\n<a href=\"#plan\" class=\"ffm-choice\">See the full-body plan<\/a>\n<a href=\"#wechsel\" class=\"ffm-choice\">Change grips and loads<\/a>\n<a href=\"#ausruestung\" class=\"ffm-choice\">Choose a landmine attachment<\/a>\n<\/div>\n<section class=\"ffm-section\" id=\"aufbau\"><h2>How to set up your landmine<\/h2>\n<p>Check the diameter of the barbell sleeve and, for a rack attachment, the rack model. Set up the attachment according to the manufacturer\u2019s instructions. Insert the bar fully and secure plates on the free end with a suitable collar.<\/p>\n<p>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.<\/p>\n<figure style=\"margin:1.4rem 0\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/landmine-kniebeuge-technik.png\" width=\"1774\" height=\"887\" alt=\"Landmine squat with the barbell anchored to the rack\" loading=\"lazy\" style=\"display:block;width:100%;height:auto;border-radius:10px\"><figcaption style=\"text-align:center;color:#666;font-size:.9rem;margin-top:.6rem\">Landmine squat with the barbell anchored to the rack<\/figcaption><\/figure><\/section>\n<section class=\"ffm-section\" id=\"plan\"><h2>Four landmine exercises for the whole body<\/h2>\n<p>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.<\/p>\n<div class=\"ffm-table-wrap\"><table><thead><tr><th>Exercise<\/th><th>Repetitions<\/th><th>Grip and movement<\/th><\/tr><\/thead><tbody>\n<tr><td>1. Landmine squat<\/td><td>8\u201310<\/td><td>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.<\/td><\/tr>\n<tr><td>2. Landmine hip hinge<\/td><td>8\u201310<\/td><td>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.<\/td><\/tr>\n<tr><td>3. Landmine row<\/td><td>8\u201312<\/td><td>Straddle the bar. Use a compatible row handle to pull toward your lower chest and lower with control.<\/td><\/tr>\n<tr><td>4. One-arm landmine press<\/td><td>6\u201310 per side<\/td><td>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.<\/td><\/tr>\n<\/tbody><\/table><\/div><\/section>\n<section class=\"ffm-section\" id=\"wechsel\"><h2>When should you switch grips and loads?<\/h2>\n<p>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.<\/p>\n<p>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.<\/p>\n<p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/t-bar-row-guide\/\">See the T-bar row and handle options<\/a><\/p><\/section>\n<section class=\"ffm-section\" id=\"ausruestung\"><h2>Which landmine fits your setup?<\/h2>\n<article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/landmine-t-bar-barbell-holder\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-78411_Landmine-T-Bar_0-20250314-104207.jpg\" loading=\"lazy\" width=\"600\" height=\"600\" alt=\"Freestanding T-bar landmine base\"><\/a><div class=\"ffm-card-body\">\n<h3>Landmine T-Bar<\/h3>\n<p class=\"ffm-price\">CHF 59.\u2013<\/p>\n<p>The freestanding base needs no rack. It measures 35 \u00d7 35 cm and fits 50 mm barbell sleeves. Allow extra room for the bar and its arc.<\/p>\n<a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/landmine-t-bar-barbell-holder\/\" class=\"ffm-btn ffm-btn-primary\">View the freestanding attachment<\/a>\n<\/div><\/article>\n<article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/r-series-landmine-attachment\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/f-019f799734cb7725922d6d5ceed7bb70-f-68835-r-series-landmine-attachment-1-f-68835_landmine-rack-attachment_0.avif\" loading=\"lazy\" width=\"600\" height=\"600\" alt=\"Landmine attachment for R-SERIES racks\"><\/a><div class=\"ffm-card-body\">\n<h3>R-SERIES Landmine Attachment<\/h3>\n<p class=\"ffm-price\">CHF 45.\u2013<\/p>\n<p>This attachment mounts on an R-SERIES rack or rig and fits 50 mm barbell sleeves. Check your rack series before buying.<\/p>\n<a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/r-series-landmine-attachment\/\" class=\"ffm-btn ffm-btn-primary\">View the R-SERIES attachment<\/a>\n<\/div><\/article>\n<p>Prices checked on 9 November 2026.<\/p><\/section>\n<section class=\"ffm-section\" id=\"faq\"><h2>Frequently Asked Questions<\/h2>\n<details class=\"ffm-faq\"><summary>Do I need a rack for landmine training?<\/summary><p>A freestanding base works without a rack. For a rack attachment, check that the mount matches your rack.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Can I start with an unloaded barbell?<\/summary><p>Yes. Check the arc first and make sure you can lower the free end under control. Add plates after that.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>How often can I do the workout?<\/summary><p>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.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Do I need to rebuild the setup for each exercise?<\/summary><p>The attachment can stay where it is. Set the bar down to swap plates and fit the handle for the row.<\/p><\/details>\n<\/section>\n<section class=\"ffm-section\" id=\"quelle\"><h2>Technique reference<\/h2>\n<a href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/september-2025\/8948\/the-ace-workout-builder-for-landmine-training\/\" target=\"_blank\" rel=\"noopener\">American Council on Exercise \u00b7 The ACE Workout Builder for Landmine Training<\/a>\n<\/section>\n<div class=\"ffm-cta\"><h2>Put together your landmine setup<\/h2>\n<a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/landmine-t-bar-barbell-holder\/\" class=\"ffm-btn ffm-btn-primary\">View the freestanding attachment<\/a> <a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/r-series-landmine-attachment\/\" class=\"ffm-btn\">View the R-SERIES attachment<\/a><\/div>\n<div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p><p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Landmine-Training: Ein Ganzk\u00f6rperprogramm mit einer Langhantel Beim Landmine-Training steckt ein Ende der Langhantel in einer schwenkbaren Aufnahme. Das freie Ende bewegt sich im Bogen. Mit demselben Aufbau kannst du Kniebeugen machen, aus der H\u00fcfte heben, rudern und schr\u00e4g nach oben dr\u00fccken. Dieser Plan zeigt die Reihenfolge und wann du Griff und Last [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9085262","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085262","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9085262"}],"version-history":[{"count":1,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085262\/revisions"}],"predecessor-version":[{"id":9085263,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085262\/revisions\/9085263"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9085262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}