Landmine Workout to Build Muscle

Landmine exercises are a versatile and effective way to build strong, sculpted shoulders. The landmine — a barbell anchored at one end — allows for unique movement patterns that engage multiple muscle groups, offering a safer, more controlled range of motion. If you’re looking to add variety to your shoulder workouts and maximize your gains, try this comprehensive landmine shoulder workout that targets all three heads of the deltoid (anterior, medial, and posterior) while also challenging your core and stability.

1. Landmine Shoulder Press

• Sets: 3

• Reps: 8-12 per arm

• Rest: 60-90 seconds

  
  

  Stand with your feet shoulder-width apart and hold the barbell with one hand at shoulder height, palm facing inward. Press the barbell up and slightly forward, fully extending your arm. Slowly lower the bar back to the starting position. Focus on keeping your core tight and avoiding excessive arching of the lower back. This exercise targets the anterior deltoids and engages the triceps and upper chest.

2. Landmine Lateral Raise

• Sets: 3

• Reps: 10-12 per arm

• Rest: 60 seconds

  
  

  Stand perpendicular to the barbell, with the inside hand holding the end of the bar at your side. Keep your arm straight and raise the bar out to the side until your arm is parallel to the ground. Pause briefly at the top, then slowly lower back to the starting position. This movement is excellent for isolating the medial deltoids, giving you that wide-shouldered appearance.

3. Landmine Front Raise

• Sets: 3

• Reps: 8-10 per arm

• Rest: 60 seconds

  
  

  Stand facing the landmine, holding the end of the barbell with both hands or with a neutral grip using one hand. Keeping your arms straight, raise the bar in front of you to shoulder height. Control the descent as you lower the bar back down. This exercise effectively targets the anterior deltoids while also engaging the upper chest.

4. Landmine Rear Delt Row

• Sets: 3

• Reps: 12-15

• Rest: 60-90 seconds

  
  

  Stand facing the landmine and bend at the hips, keeping your back flat. Grasp the barbell with one hand, palm facing down. Pull the barbell toward your chest, keeping your elbow flared out to the side to emphasize the rear deltoids. Slowly lower the weight back down and repeat. This move isolates the posterior deltoids, helping to build shoulder stability and balance.

5. Landmine Twists

• Sets: 3

• Reps: 8-10 per side

• Rest: 60-90 seconds

  
  

  Stand with feet shoulder-width apart, holding the barbell with both hands in front of you. Rotate the bar from one side to the other in a smooth, controlled motion, using your shoulders, core, and obliques to guide the movement. This exercise not only strengthens your shoulders but also challenges your rotational strength and core stability.

Tips for Success

• Focus on Form: Control the tempo of each movement and prioritize form over heavy weights. The unique angles and planes of motion in landmine exercises require a focus on stability and control to prevent injury.

• Progress Gradually: Start with lighter weights to master the movement patterns and gradually increase the load as you build strength and confidence.

• Mix It Up: Incorporate landmine exercises into your regular shoulder routine for variety and to challenge your muscles in new ways.

  
  

By incorporating this landmine workout into your training regimen, you’ll build stronger, more defined shoulders while enhancing overall stability and functional strength. Get ready to feel the burn and see the gains!