The Best Landmine Back Exercises in 2024 -

Landmine back exercises bring a fresh twist to building strength and power, and it does so while being kind to your joints — what’s not to love? You take a barbell, anchor one end to the ground, and you’ve got a tool that lets you move around in all sorts of ways. It’s great for everyone, whether you’re just starting out or your body’s been through the mill a bit.

The magic of landmine exercises lies in how they take it easy on your joints but still give you one heck of a workout. You’re not putting loads of pressure on your shoulders, knees, or back, so those achy bits get a break (Healthline). If you’ve been sidelined by injuries or have old joint problems that just won’t quit, landmine training could be your ticket back.

Plus, these exercises are like a Swiss army knife for fitness. You can tweak them to suit just about any fitness goal you have, whether that’s beefing up, getting more flexible, or just generally keeping fit. They can target virtually every muscle, even those hidden back muscles. If you’re hunting for something specific, check out our pieces on lower back exercises with weights and back exercises for men.

Incorporating Landmine Workouts

Getting landmine exercises into your regular workouts is a breeze, especially if you’re keen to work on your back muscles. Think of it like this: do these exercises two or three times a week, devoting 20–30 minutes each time. Go for three to five sets with eight to fifteen reps per set. This lets you boost your strength without burning out.

Times a Week	Session Length	Sets	Reps
2-3	20-30 mins	3-5	8-15

Don’t forget to take a day off in between sessions to give your muscles a chance to recover. As you get stronger, you can up the ante by increasing the weight or expanding your range of motion. Landmine workouts are a joy for keeping strength up, even if pesky shoulder or rotator cuff issues are bugging you. They allow you to perform exercises through a useful range of movement without hammering pressure on your joints (SimpliFaster).

For more tips on mixing these into your routine without a hitch, peek at our guides on compound back exercises, mid back exercises, and back flexibility exercises. With a sensible plan, landmine training can really ramp up your fitness, particularly when it’s all about getting that back nice and strong.

Essential Landmine Back Exercises

Landmine workout moves are awesome for tackling a bunch of muscle groups and ramping up back strength. Here, I’m chattin’ about three killer landmine exercises that do wonders for the back: Landmine Squat, Meadows Row, and Landmine Rotation.

Landmine Squat

The Landmine Squat is a super handy move that works out lots of muscles, like quads, hammies, glutes, core, and upper back muscles. Can be a whole workout superstar!

Here’s How You Do a Landmine Squat:

Plant your feet about shoulder-width.
Tuck the end of the barbell in a landmine base or wedge it snug in a corner.
Grab the barbell’s end with both hands, keeping it tight to your chest.
Drop into a squat, bending those knees and pushing your bum back.
Hold that chest high and keep that core in check.
Push up through your heels to stand tall again.

Wanna work those legs more? Check out our bit on lower back exercises gym equipment.

Meadows Row

The Meadows Row is a one-arm row that hits the upper back, lats, and biceps solidly. It’s extra fab for fixing muscular wonkiness and beefing up grip strength.

How You Pull Off a Meadows Row:

Stand to the side of the barbell, with the bar stuck in the landmine setup.
Bend those knees a bit, hinge at the hips and grab the bar’s end with one hand.
Pull that barbell towards your hip, keeping your elbow tucked nice and close.
Gently lower the bar back down.
Knock out those reps and swap sides.

Want more for your back? Have a peek at our upper back exercises section.

Exercise	Muscle Groups It Hits
Landmine Squat	Quads, Hammies, Glutes, Core, Upper Back
Meadows Row	Upper Back, Lats, Biceps

Landmine Rotation

Landmine Rotation exercises give your core muscles, like obliques, abdominis types, and lower back, a good workout. These moves mirror movements from everyday hustle, pumping up general fitness.

Get Your Landmine Rotation On:

Stand with feet shoulder-length apart, end of the bar in the landmine setup.
Hold the barbell’s end with open arms straight out.
Twist your torso to one side, pivoting those feet and lowering the bar toward your hip.
Swing back to starting, then twist the other way.

For more core shenanigans, visit our trx back exercises guide.

Nailin’ these exercises right will boost your workout return, so keep that form tight and fit ’em into your routine. If you’re on the hunt for more back work, our stuff on back exercises with resistance bands and compound back exercises might just hit the spot.

Advanced Landmine Techniques

Alright folks, if you’re getting a bit tired of the same old fitness routine and wanna spice things up a bit, these advanced landmine moves might just be your new best friend. They’re kinda like a secret weapon for your workouts, letting you train hard but smart, focusing on a whole heap of muscles without making you more prone to injury.

Landmine Romanian Deadlifts

Imagine the regular Romanian deadlifts, now put a twist on them with a landmine. These bad boys target hamstrings, glutes, core, and the lower back. And if you’re feeling extra adventurous, try doing it one-sided for an extra glute and hamstring punch. Here’s how you do it:

Stick the barbell into the landmine holder.
Grip it with both hands, standing like you’re about to start line dancing, feet shoulder-distance.
With a straight back, hinge at your hips and drop it low.
Pull that barbell back up with gusto – your glutes and hams will thank you.

Landmine Press

Shoulders giving you guff, or worried about rotator cuff issues? May I introduce you to the landmine press. It’s a shoulder saviour and great for keeping those muscles balanced. Check it:

Barbell? Landmine holder? Yep.
Feet planted firmly and hold that barbell around chest height.
Push it up and out there, like you’re reaching for the stars, arm fully extended.
Come back down, nice and easy.

Landmine Split Jerk

Now, for the real showstopper – the landmine split jerk. It’s all about explosive power and might make you feel like a superhero in training.

Barbell? You know what to do.
Grab it at shoulder height, ready to roll.
Dip into a mini-squat, then kaboom! Launch it overhead with some lunging action for style.
Feet back together, barbell down, and admire your own magnificence.

Landmine exercises, I’m telling you, they can totally help shape you into a beast of strength and balance. If you need extra pointers on how to nail the form or avoid looking like a klutz, check out our advice on nailing posture and dodging rookie mistakes.

Looking to mix and match with other workouts? Think about dumbbell back workouts and some upper back tinkering. The more the merrier when it comes to keeping those muscles on their toes.

Example Landmine Workout Table

Exercise	Sets	Reps
Landmine Romanian Deadlifts	3	12-15
Landmine Press	3	8-12
Landmine Split Jerk	3	6-10

Give these moves a whirl to take your workout to the next level. And hey, if you’re into multitasking life hacks, our piece on ways to tame your curls might just inspire you to get more out of your landmine sessions too.

Correct Form and Posture

Getting your form and posture right is like the secret sauce to making the most out of your landmine back exercises. They make sure you’re working out effectively and help dodge any nasty injuries.

Keeping Technique on Point

When it comes to these landmine exercises, nailing technique matters. Here’s what to pay attention to:

Brace Your Core: Think of your core like your body’s stabilizer. Keep it engaged to stay steady and hold a natural spine shape. A 2016 article from the European Journal of Applied Physiology said core contraction boosts strength and cuts spinal injury risk.
Neutral Spine Game: During moves like the landmine row or press, keep your spine neutral. Skip the arching or rounding—it’s not good for your lower back.
Smooth Moves: Go for controlled motions. No swinging weights around; let your muscles do the work and avoid unnecessary risks.
Shoulder Stance: Keep your shoulders back and down so they’re not strained, and the back muscles do most of the work, skipping shoulder injuries.

Take a look at how to keep it right with these exercises:

Exercise	Key Pointers
Landmine Row	Stay neutral, core tight
Landmine Press	Shoulders down, steady motion
Landmine Rotation	Core on, no twisting around

Steer Clear of Typical Blunders

Dodging common blunders can seriously crank up the safety and impact of your workouts. Keep an eye out for:

Lower Back Bending: A sneaky mistake with the landmine press is letting the lower back arch. It’s a recipe for pain. Keep a neutral spine (Garage Gym Reviews).
Skipping Core Engagement: If your core isn’t doing its job, your stability’s gonna wobble and leave you open to getting hurt. Core bracing ups your strength and shields your spine.
Momentum Over Muscles: Using momentum instead of muscle is a quick way to miss out on gains and to put pressure on your joints. Concentrate on controlled motions.
Overloading the Barbell: Packing on too much weight is a fast track to bad form, especially for newcomers. Go lighter and build that form up bit by bit.

By dodging these mistakes, your workouts stay safe and impactful. For more insights on back strength, check out upper back exercises and lower back exercises with gym gear.

In short, getting your form right and steering clear of slip-ups are vital to smashing those [landmine back exercises] while keeping injury risks at arm’s length. Focusing on form and posture effectively bulks up your back and helps with lower-back aches (Men’s Health). For more tips and tricks, pop over to our back strengthening exercises for seniors and lower back exercises with weights.

Maximizing Back Workout Benefits

You ever just want a back strong enough to carry the weight of all life’s shenanigans? Well, landmine exercises are your ticket. They’re gold when you’re figuring out muscular imbalances and handling that nagging lower back pain. Let’s look at how you can make your back stronger without going bananas.

Strengthening Muscular Imbalances

Muscle imbalances are like the annoying neighbour who just won’t move. Especially for beginners and folks who’ve been sticking to the same exercises—sound familiar? Enter the landmine exercises! Moves like the Meadows Row knock these imbalances on their backside (SimpliFaster). They call all the muscle groups to the party, making sure everyone gets along.

Star Player: Meadows Row
Workaholic Muscles: Upper back, lats, rhomboids, traps

Exercise	Muscles in the Spotlight	Reps	Sets
Meadows Row	Upper back, lats	8-12	3-4

Toss these exercises into your routine to get that killer V-shape everybody’s chasing (Men’s Health). If you wanna pad your arsenal with more, check out our guide on compound back exercises.

Alleviating Lower Back Pain

Lower back pain feels like having a rock in your shoe that won’t come out, ever. It’s often because the muscles are as sleepy as you after Sunday lunch or a posture that makes you look like a question mark. Landmine exercises though? They’ll buff up your muscles and keep that spine hanging tough like the New Kids on the Block did in the ’90s (Men’s Health).

Star Player: Landmine Romanian Deadlifts
Workaholic Muscles: Hamstrings, glutes, lower back

Exercise	Muscles in the Spotlight	Reps	Sets
Landmine Roman Deadlift	Lower back, hamstrings	10-15	3-4

Strengthening your backbone, your shoulders, and that six-pack you keep dreaming about will ease that low-back groan. More ways to kiss back pain goodbye are in our lower back pain reliefarticle.

So, adding landmine back exercises to your sweat sessions will balance out those unruly muscles and help ditch the back pain blues. Dive into more with our insights on dumbbell back exercisesand lower back exercises with weights. Keep lifting, and keep groovin’!

Supplemental Training with the Landmine

Landmine exercises are like the Swiss Army knife for your workouts – they’re not just for your back; they spice up routines for all kinds of muscles, especially your lower body. Sprinkle in some landmine moves, and bam! You’ve got yourself a well-rounded workout.

Lower Body Benefits

The landmine might look like something out of a sci-fi film, but it’s a real game-changer for those leg days. It takes the weight off your joints while letting you stretch and move like never before (SimpliFaster). This means you can go harder without risking a trip to Snap City.

Take the landmine sumo squat, for instance. It’s like a regular squat but adds superpowers to your hips, making them flexy and less fussy.

Exercise	Main Goal	Side Kick	Perks
Landmine Sumo Squat	Quads	Hip Twisters	Boosts hip flexibility, shields joints
Landmine Romanian Deadlift	Hammies	Buns of Steel	Strengthens the back line, smooth moves
Landmine Reverse Lunge	Glutes	Hammies	Levels up balance, easy on knees

Slot these bad boys into your workout, and you’ll walk (and maybe waddle) towards a mightier, more harmonious lower body.

Coaching Techniques

Good coaching is like your workout’s secret sauce. It’s what keeps you safe and keeps those gains coming. Here are some tricks to milk the most out of your landmine sessions:

Landmine Row as a Training Wheel: The landmine row helps folks nail their form for the barbell row. It’s like a tutorial for your upper back to fire up right (SimpliFaster). Swing by our guide on barbell row for the nitty-gritty.
Landmine Press for Joint TLC: This one’s a lifesaver for those shouldering aches and pains. The landmine press packs a punch with less weight, letting you keep pushing without the risk (SimpliFaster). Compare notes with our dumbbell row page too.
The Art of a Strong Back: Keep that spine straight and core tight as you tackle landmine workouts. A strong back keeps you lifting longer and better.

Mix in these coaching gems along with your exercises, and you’ll unlock the secret powers of the landmine for your upper and lower body bonuses.

Craving more muscle fuel? Check out our tantalizing reads on compound back exercises or find genius tips for using gym gear for back magic.

Variations of Landmine Rows

If you’re looking to beef up your back strength, landmine rows get the job done nicely. Let’s talk about a couple of crowd-favourites: the Meadows Row Variation and the Bench Supported Row Variation.

Meadows Row Variation

The Meadows Row is your go-to if you wanna hit the upper back, lats, and biceps hard. Plus, if one side of your body is slacking a bit, this move helps level the field while toughening up that grip (Garage Gym Reviews). Just pop one end of the barbell in a landmine holder, and you’re off.

How to Rock the Meadows Row:

Stick one end of the barbell into a landmine holder.
Plant yourself on the side of the barbell with feets about shoulder-distance apart.
Give your knees a little bend and hinge from the hips, back straight like a board.
Grab the barbell with one hand and let the other rest on your knee or hip to steady yourself.
Row that bad boy up to your hip, giving those shoulder blades a good squeeze at the top.
Let it down gently back to where you kicked off.

Why You Should Try It:

Fires up the upper back, lats, and biceps.
Evens out pesky muscle imbalances.
Goes easy on your lower back, great if your hammies are tight.

And yep, SimpliFaster swears the Meadows Row can teach you all about keeping your back in line, which is fab for beginners.

Bench Supported Row Variation

Next up, the Bench Supported Row offers a solid one-arm row experience. This one’s great when you’re feeling the burn because the bench has got your back, literally (Fitbod.me).

Doing the Bench Supported Row:

Set an end of the barbell in a landmine.
Line up a bench parallel to the barbell.
Kneel with one leg on the bench, hand of the same side resting on it.
Keep the other leg slightly bent and grab the barbell.
Keep your spine chill and row the barbell up to your hip, shoulder blade in.
Bring it back to start slowly, and repeat for as many reps as you fancy.

Why You Ought to Try It:

Extra support from the bench means better balance.
Helps you keep form, which means fewer injuries.
Loved it if your legs are moaning from past workout sessions.

Both landmine row variations are aces in your back workout, each with its own quirks and gains. Mix them in with your regulars to pump up your strength game and keep things spicy. Check out more on upper back exercises along with all kinds of dumbbell row and barbell row goodness.

Unusual Landmine Exercises to Shake Up Your Back Workout

Ever tried spicing up your back routine with landmine exercises? They’re a cool way to boost those muscles and your whole fitness game. Let’s check out three exercises you might not have thought of: Landmine T-Bar Row, Landmine Reverse Lunge, and the trusty Landmine Single-Leg RDL.

Landmine T-Bar Row

The Landmine T-Bar Row is a fresh twist on the traditional row. It works wonders on your back without overloading your lower back or hips. This exercise is perfect if you’re just starting out or looking to perfect your technique.

Wedge your barbell into a landmine setup.
Stand over the bar with feet about shoulder-width apart.
Bend your knees and hips, and grab the end of the bar.
Keep your back straight, lift the bar so your body leans forward at a 45-degree angle.
Pull the barbell towards your chest, like you mean it, and squeeze those shoulder blades.
Lower it back down, then rinse and repeat.

Detail	Landmine T-Bar Row
Bulking Muscles	Lats, Rhomboids, Traps
What You Need	Landmine setup, Barbell
Skill Level	Intermediate

Landmine Reverse Lunge

Next up, the Landmine Reverse Lunge – a leg move that zeroes in on those glutes and quads. It’s a little easier than your usual barbell lunges, so it’s a hot pick if you’re balancing-challenged or can’t find your trusty dumbbells.

Grip the end of the barbell with both hands in front of your chest.
Plant your feet hip-distance apart.
Step one foot back, lunging, until your knee’s near the ground.
Push back to standing using your front foot, like you’re crushing a bug.
Do the same on the other leg.

Detail	Landmine Reverse Lunge
Target Muscles	Glutes, Quads
Essentials	Landmine setup, Barbell
Skill Level	Beginner

Landmine Single-Leg RDL

Finally, the Landmine Single-Leg Romanian Deadlift (RDL) – this number gets into those hamstrings and glutes and delivers more stability than the dumbbell variant. It’s great for honing balance and connecting with your muscles, letting you lift heavier.

Grab the end of the barbell with one hand, and stand on one leg.
Slightly bend your standing knee.
Hinge your hips, lowering the bar and swinging the free leg back.
Keep your back straight and lower until your hamstrings feel the stretch.
Contract your muscles to pull back to start.
Switch sides and go again.

Detail	Landmine Single-Leg RDL
Target Muscles	Hamstrings, Glutes
Essentials	Landmine setup, Barbell
Skill Level	Intermediate

For more back lifting inspo, have a look at our other guides on dumbbell back exercises and upper back workouts. If you need to hit certain spots, try our posts on lower back exercises with weightsand strong back exercises with barbells. Get ready to hit those muscles!