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The Ultimate Landmine Workout: 5 Powerhouse Exercises for Strength , Muscle & Fitness | Tokyo Titan

Today, I’ll be demonstrating five effective landmine exercises that will help you build strength and muscle, all while enhancing your overall fitness. But wait, there's a twist – some of these exercises can be combined into opposing muscle supersets to maximize your time and efficiency at the gym.

A landmine can be a great addition to your home gym. It re-uses your barbell and plates to provide a different type of stimulus to your muscles for more effective muscle growth. If you’re new to training and are not sure whether to buy a landmine just yet, you can actually make your own landmine. Just get a tennis ball, cut a cross into the ball, attach the ball to the end of your barbell and jam that end of the barbell into the corner of your rack.


Our first exercise is the Standing Landmine Press, and it's a real powerhouse when it comes to building a strong chest.

Chest Emphasis: The Landmine Press, performed while standing, is an excellent exercise for targeting your chest muscles (pectoralis major). It's a fantastic addition to your chest workout routine, helping you develop a well-defined chest.

Triceps Engagement: While the chest is the primary focus, the triceps also play a role in extending your arms during this movement.

Stability and Core Engagement: As you press the barbell overhead while standing, your core muscles come into play, helping stabilize your body and contributing to improved core strength and balance.

We’ll be combining this exercise in a superset with the T-Bar row.


The T-Bar Row is a phenomenal exercise for sculpting a strong and defined back.

Back and Trap Strength: T-Bar Rows are all about developing your upper back muscles, including the latissimus dorsi and trapezius. Expect to see a well-defined back as you consistently include this exercise in your training.

Improved Posture: A stronger back also means better posture. If you spend long hours sitting at a desk or have poor posture habits, T-Bar Rows can help you stand taller and straighter.

Functional Strength: The movements involved in T-Bar Rows mimic everyday activities like lifting and carrying, making this exercise not just about aesthetics but also about functional strength for daily life.


Now, here's where the magic happens. To save time and challenge opposing muscle groups, we're going to combine the Landmine Press and T-Bar Row into a superset.

Start with the Landmine Press, targeting your chest, triceps and front deltoids for 12-15 reps, then immediately transition to the T-Bar Row, focusing on your upper back and do another 12-15 reps. Rest for 2 minutes, and repeat the superset for a total of 3 sets. Not only will this save you time, but it'll also work your muscles in a balanced way.

Moving on, we have the Kneeling Single-Arm Landmine Press.


This exercise is a hidden gem for your shoulders and overall stability.

Shoulder Isolation: The Kneeling Single-Arm Landmine Press allows you to work each shoulder individually, ensuring balanced muscle development and addressing any strength discrepancies.

Core Stability: As you kneel and press, your core is engaged to maintain stability. This isn't just about building shoulder strength; it's about building a rock-solid core.

Improved Range of Motion: The kneeling position often permits a greater range of motion compared to traditional overhead pressing exercises, promoting flexibility and mobility in the shoulders.

We’ll be combining this exercise in a superset with the single-arm upright landmine row.


The Single-Arm Upright Landmine Row is a phenomenal exercise for taking your upper back development from good to great.

Upper Back and Trap Focus: This exercise places a substantial emphasis on your upper back and trapezius muscles. Expect your upper body to look sculpted and strong.

Reduced Strain on the Lower Back: If you're concerned about lower back strain, you're in good hands with the Landmine Row. It's gentler on the lower back compared to some other rowing exercises.

Improved Posture: Building a strong upper back is your ticket to better posture. Say goodbye to slouching and hello to a more upright, confident stance.


Time to supercharge your workout by combining the Kneeling Single-Arm Landmine Press and Single-Arm Upright Landmine Row into a superset.

Start with the Kneeling Single-Arm Landmine Press, performing 12-15 reps for each arm.

Immediately switch to the Single-Arm Upright Landmine Row and do another 12-15 reps for each arm.

Rest for 2 minutes and complete 3 sets of this superset. Not only will your upper body get an intense workout, but your core will also be firing on all cylinders.

We've saved a challenging core exercise for last – Landmine Barbell Twists.


Most core exercises you do in a home gym will be bodyweight exercises, but what makes this exercise so unique is that you can do it with a barbell and adjust the weight, allowing for more effective programming.

Core Strength: Landmine Barbell Twists are the secret sauce for a strong, sculpted core. Your obliques and rectus abdominis will thank you as you perform this twisting motion.

Functional Core Conditioning: The twisting action mirrors movements needed in various sports and daily activities, making it a functional exercise that boosts your overall athleticism.

Enhanced Mobility: Regularly incorporating rotational exercises like these can improve your spinal and torso mobility, which translates to improved flexibility and agility.

Perform 12-15 reps on each side. When doing this exercise, make sure to move the weight by twisting your torso, and not by moving your arms. Perform this exercise for three sets, with 2 minutes rest between sets.


There you have it – five incredible landmine exercises, each with its own unique set of benefits. Remember, if you're short on time, combine exercises into opposing supersets like we did today to make the most out of your gym session.

Tokyo Titan: Your Fitness Partner

If you have questions or need guidance regarding your training and nutrition, don't hesitate to reach out to Tokyo Titan. As an internationally certified fitness trainer with expertise in bodybuilding, I can provide you with personalized training plans tailored to your needs. Whether you prefer online sessions or in-person training, together, we can build a healthier lifestyle. Feel free to get in touch!


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