Landmine Exercises: 4 Shoulder-Friendly Moves to Try

Landmine exercises use one simple set-up, a barbell with one end anchored in a corner or landmine attachment, to train almost your whole body. You can press, row, squat and rotate with the same bar, and because the bar moves in an arc rather than straight up and down, many people find it kinder on their shoulders, back and knees than standard barbell lifts.

I use landmine work a lot with busy professionals over 30, especially those who have a niggly shoulder or are coming back to training after time off. Here are the four landmine exercises I rate most, why they are so shoulder friendly, and a sample session you can try.

What is a landmine and how do you set it up?

A landmine is a pivot point for one end of a barbell. Many gyms have a dedicated attachment that slots onto a rack or a floor plate. If yours does not, you can wedge one end of the bar into a corner, ideally with a towel around the end to protect the wall and stop it slipping. Load plates on the free end only.

Start with an empty bar (usually 20kg, though you only lift part of it because one end rests on the floor) or a light plate. The angle of the bar changes how heavy it feels, so the same weight will feel different from one exercise to the next.

Why landmine exercises are shoulder friendly

When you press a barbell straight overhead, your shoulders need good mobility and your upper back needs to extend well to get the bar into a safe position. Many desk workers simply do not have that range yet. Forcing it is when shoulders start to complain.

The landmine changes the angle. The bar travels up and forwards in an arc, somewhere between a bench press and an overhead press. That means:

• You do not need full overhead mobility to press well.
• Your shoulder blade can move more freely on your ribcage.
• You can use a neutral or slightly angled grip, which many people find more comfortable.
• The fixed pivot gives some guidance, so you can focus on control instead of balance.

It is not a magic fix, and if you have shoulder pain you should get it checked by your GP or a physio. But for general stiffness, landmine pressing is often a comfortable way to keep training upper body strength while you work on mobility.

4 landmine exercises to learn first

1. Landmine press

Stand in a split stance or half-kneel, holding the end of the bar at shoulder height with one hand. Brace your core and press the bar up and forwards until your arm is straight, letting your shoulder blade move with it. Lower slowly. 3 x 8-10 per side. It trains your shoulders, upper chest and triceps, and your core works hard to stop you twisting. For more on the muscles worked, see my landmine press benefits guide. If you want to build up to a standard press later, my overhead press for beginners post covers the progression.

2. Landmine row

Stand over the bar, facing away from the anchor, with the loaded end between your feet. Hinge at the hips with a flat back, grab the bar just below the plates with both hands (or use a V-handle), and row it towards your stomach. 3 x 10-12. The angle keeps your lower back in a strong position, and the row works your lats and mid-back. You can also do it one-armed, standing side-on to the bar. My guide on how to do rows properly has more technique cues.

3. Landmine squat

Hold the end of the bar at your chest with both hands, elbows tucked, standing a little way back so you lean slightly into the bar. Squat down between your legs, keeping your chest up, then stand. 3 x 10. The bar's angle helps you sit back and stay upright, much like a goblet squat, which makes it a great squat pattern for beginners or anyone with stiff ankles. Compare it with my goblet squat benefits guide.

4. Landmine rotation

Stand facing the anchor with feet shoulder width apart, holding the end of the bar with both hands at head height, arms almost straight. Rotate your hips and upper body to bring the bar down towards one hip in an arc, then back over the top to the other hip. 3 x 6-8 per side. Start light, move slowly and let your hips turn with you. This trains your core to create and control rotation. If core work is new to you, read my core training for beginners guide first.

Sample landmine workout

This full-body session uses one bar and a few plates, so it works well in a busy gym. Warm up for 5-10 minutes first. Rest 60-90 seconds between sets.

1. Landmine squat: 3 x 10
2. Single-arm landmine press (half-kneeling): 3 x 8 per side
3. Landmine row: 3 x 10
4. Landmine reverse lunge (hold the bar at your chest and step back): 2 x 8 per leg
5. Landmine rotation: 2 x 6 per side

Do this once or twice a week, alongside other training. Add weight when you can complete every set with good control and a couple of reps in reserve. Small jumps work best, as the arc makes heavier plates feel much harder.

Want help with this? If pressing hurts your shoulders or you are not sure which exercises suit your body, I can help. At SYP Fitness I coach 1-to-1, adjusting angles, loads and exercise choices so you keep getting stronger without flaring up old aches. Book a free consultation and we will build a plan that fits your joints and your schedule.

Common landmine mistakes

• Bar slipping: always secure the end properly. A towel in a corner is a minimum.
• Pressing with your lower back: on presses, keep your ribs down and glutes tight so you do not lean back.
• Rushing rotations: spinning fast with a heavy bar is how backs get tweaked. Slow and controlled wins.
• Loading too fast: the bar feels light at first, then the lever catches up with you. Progress gradually.

If you want to learn these lifts with a coach, I work with clients as a personal trainer in North London, and my personal training prices are listed openly on the site.

Frequently asked questions

What muscles does the landmine press work?

The landmine press mainly works the front of the shoulders, upper chest and triceps. Because you press with one arm in a split or kneeling stance, your core and obliques also work hard to stop you twisting. The serratus anterior, which helps your shoulder blade move around the ribcage, is involved too.

Are landmine exercises good for beginners?

Yes. Landmine exercises are a good option for beginners because the fixed pivot guides the bar, the loads can start light and the angled path is comfortable for most joints. They are a useful bridge between bodyweight or dumbbell work and full barbell lifts like the squat and overhead press.

Can I do landmine exercises without a landmine attachment?

Yes. Place one end of a barbell securely into a corner of the room, ideally with a towel wrapped around the end to protect the wall and stop it sliding. Make sure the area is clear, the bar cannot slip and you have permission if you are in a commercial gym.

Is the landmine press better than the overhead press?

Not better, just different. The landmine press is often easier on the shoulders and needs less overhead mobility, so it suits beginners and people with stiff shoulders. The overhead press trains full overhead strength. Many people use the landmine press first and add overhead pressing as their mobility and confidence improve.

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