Gym workouts
Landmine workout: presses, rows and rotations with one barbell
A landmine is one end of a barbell anchored in a sleeve or wedged into a corner, so the other end moves in an arc. This session uses that one set-up for your whole upper body: a half-kneeling one-arm press, a standing press paired with a row, one-arm rows, landmine 180s for your trunk, then light shoulder care. We found no trial of a landmine workout, so the doses are our starting points; the presses follow the dose our shoulder guides use for the landmine press.
Warm-up
- Shoulder CARs (controlled articular rotations)3 slow circles each way, each armBeginner · Shoulders, Back · 3D demoWork around any pinch rather than through itEasier: Arm circlesHarder: Sleeper stretch
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoA light bandEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Thoracic rotation6 each sideBeginner · 3D demoTurn from your ribs, hips stillEasier: Side-lying open bookHarder: World's greatest stretch
- Beginner · Shoulders, Chest, Abs · 3D demoLet your shoulder blades come together, then push them apartEasier: Dumbbell shoulder-blade punchHarder: Push-up
Half-kneeling press
Rest 90 s to 2 min
- One-arm landmine jammer1 lighter set, then 3 × 8 to 12 each sideIntermediate · Shoulders, Chest, Triceps · 3D demoHalf-kneeling, the knee on your pressing side down. Press up and forward along the arc with no dip: the figure shows the standing jammer. Stop 2 or 3 reps shortEasier: Alternating front raiseHarder: Barbell clean and press
Press and row pair
Rest 60 to 90 s after each pair
- Landmine jammer2 to 3 × 8 to 12Intermediate · Shoulders, Abs, Calves · 3D demoStanding, both hands at your chest, no dip. Ribs down; don't lean back to finishEasier: Kettlebell haloHarder: Barbell clean and press
- Two-hand landmine row (hands on the bar)2 to 3 × 8 to 12Intermediate · Back, Biceps, Shoulders · 3D demoHinge with a flat back and pull the bar towards your lower chestEasier: Kneeling rope high rowHarder: Barbell row standing on a bench
One-arm row
Rest 60 to 90 s
- One-arm landmine row2 to 3 × 8 to 12 each sideIntermediate · Back, Biceps, Shoulders · 3D demoStaggered stance, your free hand on your thigh; keep your trunk stillEasier: Kneeling rope high rowHarder: Barbell row standing on a bench
Rotation
Rest 60 s
- Landmine 180 (landmine rotation)2 × 8 each side, lightIntermediate · Abs, Glutes, Back · 3D demoTurn from your hips with long arms; the bar's end traces a rainbowEasier: Cable press and rotationHarder: Barbell pike rollout
Shoulder care
- Face pull2 × 15Intermediate · Shoulders, Back · 3D demoPull towards your forehead, thumbs backEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Standing band external rotation2 × 12 to 15 each armBeginner · Shoulders, Back · 3D demoElbow at your sideEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
Cool-down
- Cross-body shoulder stretch30 s each sideBeginner · Shoulders, Back · 3D demoA gentle stretch across the back of the shoulderHarder: Sleeper stretch
- Beginner · Chest, Shoulders · 3D demoEase off before any pinch at the front of the shoulderEasier: Elbows backHarder: Fish pose (Matsyasana)
Tips
- Secure the bar first: one end in a landmine, or wedged into a corner with a towel round it, and check it can't slip out before you load the other end.
- You lift only part of the bar's weight, because the other end rests in the landmine or corner, so choose loads by reps in reserve: 2 or 3 to spare on every set, 3 or 4 in your first two weeks.
- Sore shoulder? Keep the pain at or below about 5 out of 10 during the presses and back to its usual level by your next session, as our shoulder guides advise. Do only the half-kneeling press until the standing press feels fine.
- For power, once the presses are steady: start the session with the landmine jammer, 3 to 5 sets of 2 to 5, resting fully, in place of the standing press.
- Add reps up to 12, then the smallest plate, as our plans progress.
- Breathe out as you press and as you row. With high blood pressure, heart disease, glaucoma or diabetic eye disease, a hernia, recent surgery or in pregnancy, keep the weights moderate and get advice first, as our breathing guide says.
- Twice a week, with a day between, works for most people (our suggestion).
- Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help. A pop at the front of the shoulder, chest or upper arm needs checking the same day.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More gym workouts
Barbell strength workout A
Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.
40 minBeginner6 movesA band, A barbell
Leg day workout (gym)
A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.
55 minIntermediate9 movesA wall, A barbell
Chest workout (gym)
A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.
45 minIntermediate7 movesA band, A barbellQuestions people ask
How long does the landmine workout: presses, rows and rotations with one barbell take?
About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, A barbell, An anchor point, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 12 of its 13 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.