While maybe you shouldn’t shout about it in a field full of people, a “landmine” attachment is one of the most versatile ways to get some extra oomph out of a basic barbell. Best of all, the attachment, a swiveling hinge with a tube extension in which to secure your barbell, doesn’t even need to be part of the equation — you can get the same results by just butting one end of the bar up against the corner of a wall, while the other end is loaded with weight plates.
Using a landmine is great for beginners since it teaches proper movement patterns, forcing your body to move exactly how it would with free weight. To get the most out of landmine exercises, here’s a simple but tough total-body program.
1 of 4
Squat: 5 sets, 8 reps
- Start with the bar at your sternum, resting the end of the bar between the palms.
- Push your hips back and down at the same time (the landmine setup will force your hips back into a perfect position).
- Continue until your thighs are at parallel or just below.
- Keeping the chest tall, stand up until the hips and knees are locked out completely at the top.
2 of 4
Half-Kneeling Single-Arm Press: 5 sets, 10 reps per arm
- Drop down into a lunge position with your back knee on the ground and front leg straight up and down, back thigh just behind the end of the barbell.
- Lift the bar up to your shoulder on the same side as the back leg with your hand just under the end of the bar.
- Drive your front heel into the ground, squeeze your abs and glutes tight, and press the bar overhead with one arm.
- Control the bar on the way down, avoid leaning or rotating throughout the press.