Buzz
The landmine attachment (also known as the angled barbell attachment) is an underappreciated piece of gym equipment that provides unique benefits not found with traditional dumbbells and barbells. For instance, you can target the same muscles as with an overhead press but without straining your shoulders, which is ideal if that’s a concern for you.
Continue reading to discover some of my favorite exercises using the landmine attachment, along with instructions on how to perform them.
What exactly is a landmine attachment?
A landmine refers to an attachment that allows you to pivot a barbell from one end. The term also applies to exercises using a pivoting barbell, regardless of whether a specialized attachment is used. One end of the barbell remains on the ground, while you hold the other end during your workout. Instead of moving in a straight up-and-down motion, your hand follows an arc. You can also add plates to the top end of the bar for increased resistance. If this sounds confusing, don’t worry! We’ve included a series of videos below to show you exactly what to expect.
Preparing to perform landmine lifts
To spot a landmine attachment at the gym, look for a small pipe attached to a hinge near the floor (often positioned at the base of a squat rack). Insert a barbell into the pipe, and now you can lift the free end of the bar while the other end rotates within the attachment.
If you don’t have a specialized landmine attachment, you can still improvise by wedging the bar into a corner—the inside corner of a squat rack, a corner of a sturdy wall, or the corner of certain benches. A creative DIY hack is to split open a tennis ball and use it to cushion the barbell’s end. An even more makeshift solution is to remove your shoe and nestle the barbell’s end inside it.
Here are nine exercises you can do using any version of a landmine setup.
Half-Kneeling Landmine Press
The angled movement of the landmine makes it an excellent way to push weight upwards without needing to stabilize it directly overhead. If you have shoulder mobility concerns, this variation might feel more comfortable than a traditional overhead press. Despite being a free weight, you still need to stabilize it side-to-side, something that machines don’t demand. For many people, the landmine press offers the best of both free weight and machine advantages.
With the landmine attachment positioned close to the floor, a half-kneeling stance puts you at the perfect height to press the weight upward. However, because you're half-kneeling instead of seated, your core will still be actively engaged to maintain stability.
Meadows Rows
The Meadows row (named after John Meadows, who demonstrates it in the video above) is a pulling movement in the same family as barbell and dumbbell rows. The landmine setup offers convenience, and many find it gentler on the shoulders compared to the standard versions. Gripping the thicker end of the bar also provides additional forearm and grip training, though you can use straps if your hands tire easily.
T-Bar Rows
Traditionally, a T-bar row is performed using a T-bar machine, featuring handles that extend perpendicularly to the bar, resembling the letter 'T' (hence the name). If you don’t have access to a T-bar machine, you can achieve the same movement using a landmine setup. Simply attach one of the V-shaped handles from the cable attachment bucket for an effective grip.
Landmine Rotation
This exercise requires you to rotate the bar around its pivot point, engaging your entire body. It targets similar muscles as a woodchopper, while also demanding enough core strength to prevent the bar from twisting your body sideways. You can perform this exercise either standing or kneeling.
Landmine Belt Squat
Typically, a specialized belt squat machine is needed for this exercise, but you can easily set up a landmine for the same movement. Attach a dip belt to the barbell, and elevate your feet on plates or blocks to allow for a deeper squat. Like a traditional belt squat, this is an excellent way to target your legs without stressing your back, which is especially beneficial if you have a back injury or just want to finish off your leg workout without extra strain on your spine.
Single-Leg Landmine RDLs
The Romanian deadlift (RDL) is a fantastic barbell exercise, and the single-leg version (usually done with dumbbells) engages more stabilizing muscles, though it’s challenging to balance. Using a landmine setup lets you load the movement with more weight while maintaining stability, reducing the risk of falling over.
Landmine Goblet Squat
A landmine is also an effective way to perform a goblet squat, which is typically done with a kettlebell or dumbbell. Hold the bar at chest level and squat down, then stand back up. Since you're lifting at an angle rather than directly counteracting gravity, your body position will differ slightly compared to a standard kettlebell goblet squat. This variation can be more comfortable, especially if you have ankle mobility restrictions or find it difficult to hold a weight in the traditional chest position.
Landmine Reverse Lunges
Similar to the landmine goblet squat, the landmine reverse lunge provides a new way to load a classic exercise. Step one foot backward, keeping your body close to the bar, then push back up to standing.
Landmine Press and Catch
This variation of the standard landmine press adds a dynamic twist, as demonstrated in a video from the original company that popularized the landmine attachment. Instead of simply pressing the bar up and down, you toss it from one hand to the other. As shown in the video (and with careful control to avoid losing your grip), you explosively push the bar upward and decelerate it as you catch it with your opposite hand. Though you can transfer the bar more gently from hand to hand, embracing the explosive nature of this move is recommended. It's one of the few upper-body power exercises that you can easily perform in most gyms, unlike throwing medicine balls, which might be discouraged.
Landmine Press and Catch
