One barbell, one handle, six moves. That is the whole landmine workout.
A landmine setup is simple: one end of a barbell stays on the floor, the other end moves with you. The bar travels on a fixed arc, so your shoulders, hips, and core work hard while your joints stay in a friendly path. It is one of the best ways to train real-world strength at home — push, pull, hinge, squat, and rotate, all with one tool. This 20-minute landmine workout at home hits every one of those patterns.
Key Takeaways
- 6 moves, 3 rounds, 20 minutes — a complete full-body home gym workout with one barbell and one landmine handle.
- The fixed arc of the bar makes presses and rows feel smooth and shoulder-friendly.
- Every round mixes strength and rotation, so you train power you can actually use in daily life.
The Workout (20 Minutes)
Warm up 2 minutes: arm circles, hip circles, 10 bodyweight squats, 10 easy torso twists. Then run the 6 moves below back to back. Rest 60–90 seconds between rounds. Do 3 rounds. Cool down 2 minutes: walk it out, stretch hips and shoulders.
Start with just the empty bar. Add plates only when all 3 rounds feel smooth and controlled. The bar itself is your first weight — a 20 kg Olympic bar is plenty to learn with.
The 6 Moves
1. Landmine Squat to Press.
Hold the end of the bar with both hands at chest height, elbows tucked. Squat down until your thighs are near parallel to the floor, keeping your chest tall. Stand up, and press the bar up and forward in one smooth move. Lower it back to your chest. That is 1 rep. Do 8–10 reps. This is your full-body engine: legs drive, shoulders finish.
2. Single-Arm Landmine Press.
Stand sideways to the bar, feet staggered. Hold the bar end in the hand farthest from the bar, at shoulder height. Brace your core, then press the bar up and slightly across your body. Let your hips turn a little with the press — that rotation is part of the move. Lower with control. Do 8 reps per side. Keep your ribs down; do not lean back to cheat the weight up.
3. Landmine Row.
Face the bar, hinge at the hips with a flat back, knees slightly bent. Grab the bar end with one hand. Pull it toward your hip, elbow driving past your ribs. Squeeze your shoulder blade at the top, then lower slowly. Do 10 reps per side. Your back does the work; your torso stays still.
4. Landmine Rotations (Rainbow).
Hold the bar end with both hands, arms mostly straight, bar at hip height on your right side. In a slow arc, sweep the bar up and over to your left side, turning your hips and shoulders with it. Your feet pivot naturally. Sweep it back to the right. That is 1 rep. Do 8 reps per side. Keep the move slow and wide — this is core control, not speed.
5. Reverse Lunge to Press.
Hold the bar end with both hands at chest height. Step back into a reverse lunge, back knee dropping toward the floor, front shin near vertical. Stand up and press the bar forward as you rise. Lower the bar to your chest. Do 6 reps per leg. If balance feels shaky, do the lunge first, pause, then press.
6. Landmine Deadlift.
Stand facing the bar, feet hip-width apart, bar end between your feet. Hinge at the hips, grab the bar end with both hands, flat back, chest up. Drive the floor away and stand tall, bar rising along its arc. Hinge back down with control. Do 10 reps. This trains the hip hinge — the same pattern as picking up a heavy box — with a very forgiving bar path.
How to Set Up Your Landmine at Home
You need two things: a barbell and a landmine handle. Wedge one end of the bar into a corner (a folded towel protects the wall), or use a landmine base if you have one. Slide the handle onto the free end of the bar. That is your grip point for every move above. Leave about 2 metres of clear floor around you, and keep plates off the floor in your swing path.
A multi-grip handle gives you several hand positions in one tool: wide for rows, narrow for presses, neutral for rotations. A close-grip triangle attachment is a great second option for rows and pulldowns. Both slide onto a standard 50 mm Olympic bar sleeve.
What You Need
One Olympic barbell and one landmine handle. That is the whole setup — no rack, no cables, no extra machines.
Shop IRONBAY Multi-Grip Cable & Landmine Handle — $160. Multiple grip positions for presses, rows, and rotations. Fits Olympic barbells and cable machines.
Shop IRONBAY Close-Grip Cable & Landmine Attachment — $70. Neutral-grip triangle for rows and pulldowns.
Shop IRONBAY Adjustable Neutral-Grip Row Handle — $45. 8″–17″ adjustable grip width, fits 2″ Olympic barbells.
Shop IRONBAY 7 ft Olympic Bar (20 kg) — $150. 29 mm shaft, 850 lb rated capacity. The bar this workout is built around.
© IRONBAY Fitness. Images not for commercial use.
FAQ
What is a landmine workout?
A landmine workout uses a barbell with one end fixed on the floor. The free end moves on an arc while you press, row, squat, hinge, and rotate. The fixed path is joint-friendly and great for home gyms with limited space.
Can you build muscle with landmine training at home?
Yes. Landmine moves are loaded compound lifts — squats, presses, rows, deadlifts. Add weight slowly, keep reps in the 6–12 range, and progress week to week, just like any strength program.
Do I need a landmine base, or is a corner enough?
A corner works fine to start: wedge the bar end into a corner with a folded towel for protection. A dedicated landmine base or a handle attachment just makes setup faster and the bar more stable.
Is landmine training good for beginners?
Yes — it is one of the most beginner-friendly ways to learn pressing, rowing, and hinging. Start with the empty bar, learn the arc, and add plates only when form stays clean.
Updated October 14, 2026. New to training or coming back from an injury? Check with a coach or physio before you start. Shop online now. IRONBAY Fitness opens Nov 1, 2026.
