Meghan Callaway has just released her new resource, The Ultimate Landmine Program. I really liked her previous guide, The Ultimate Pull-Up Program, and used it with many clients with excellent results. Meghan has a knack for ideas I wouldn’t have thought of, and this latest program showcases that talent to the fullest. Take a look here—it’s on sale this week. Also read her article below, which features some lesser-known core exercises using the landmine.
Three Landmine Core Exercises You May Not Have Seen Before
Landmine training offers a wealth of exercises that are powerful and beneficial, and they can play a key role in your program. I’ve been a fan of landmine work for a long time. While a landmine attachment helps, it isn’t mandatory. You can rest the barbell against a stable surface like a wall, box, or other object, or on a non-slip surface. All you truly need is a barbell and perhaps some weight plates. Here are three landmine core moves you might not have tried yet. They do involve the upper body, but these variations particularly improve lumbo-pelvic stability.
1) Landmine Tall Kneeling Presses + Band Resistance
This move strengthens the chest, shoulders, and triceps, and improves shoulder and scapular mobility and lumbo-pelvic stability. It can be a great option if overhead pressing is challenging.
Coaching tips: set the barbell lengthwise aligned with your center. Anchor it to a stable surface like a wall, plate, or box, or use a Landmine attachment. Loop a resistance band over the top of the bar and under your knees so there’s constant tension. Grip the top portion of the bar with interlocked fingers for symmetry. Get into a tall kneeling stance with hips shoulder-width apart and a slight forward lean. Keep your head, torso, and hips stacked. Before each rep, breathe in deeply, brace your core, tuck your ribs, and squeeze your glutes. Extend your elbows to press the bar away, then pull it back toward your body, ensuring your shoulder blades move rather than stay pinned. Stop the bar just before the elbows touch your sides. Maintain a stacked position throughout; avoid hyperextending the lower back, rib flare, or rotating the torso or hips. Exhale as you press away; inhale and reset on the way back. Use a weight and band resistance that feels right for you.
Regression: lighter weight or lighter band.
Progression: heavier weight, stronger band, or add slow negative reps on the way down.
2) Contralateral Bird Dog Hold + Landmine Single-Arm Rows
A deceptively challenging move that strengthens the mid and upper back, grip, shoulder mobility, and lumbo-pelvic stability on the planted side. It’s more of a core exercise than an upper-body move, so start with about 25–50% of what you’d use for a single-arm row.
Coaching tips: set the barbell lengthwise behind your body and anchor as needed. Kneel with one leg on a bench, and place the opposite hand on the bench with your shoulder aligned above it. Spread your fingers as if suctioning your hand to the bench. Extend the leg opposite the rowing arm so it’s parallel to the ground. Your body should form a straight line from head to heel, with your torso and hips square to the bench. Don’t let the non-working leg drop or lift too high. Before each rep, brace, tuck, and squeeze your glutes. Initiate the movement by retracting the shoulder blade with your mid and upper back—don’t start with the arm. In the top position, keep the elbow close to your side. Lower the bar with control, and ensure the shoulder on the working side doesn’t collapse; the shoulder blade should protract during the lowering. For the duration of the exercise, keep your head, torso, and hips stacked. Exhale after the rowing movement; reset or breathe through the rep as you prefer. Regression: lighter weight. Progression: heavier weight.
3) Dead Bug + Single Arm Landmine Presses (Weight Behind)
I’m a huge fan of dead bugs, and this variation further enhances lumbo-pelvic stability and shoulder mobility.
Coaching tips: position the barbell lengthwise behind you, in line with your armpit, and anchor as needed. Lie on your back with your legs lifted to a vertical position, knees straight, and feet pointed toward you (dorsiflex). If you can’t fully extend, keep the knees bent at 90 degrees. Keep your chin tucked and arms extended over your chest, with ribs tucked. Avoid cheating by using neck or upper-body muscles. Before each rep, inhale, then exhale steadily as you contract your anterior core, slowly “row” the barbell toward the floor while lowering the leg on the same side. When you reach full range, press the barbell up and return the leg to the starting position. You can keep the non-working arm overhead or extend it back as you lower. The pressing shoulder blade should move; don’t keep it pinned. Keep your lower back from hyperextending, and avoid rib flare, rotation, or hips lifting off the floor. Let your legs stay relaxed and focus movement from the hip, not the knee. Keep the knee fixed.
Regression: lighter weight, smaller leg-lowering range, or bend knees to 90 degrees.
Progression: heavier weight, larger leg-lowering range, or add band or kettlebell resistance on the non-barbell hand.
Ultimate Landmine Program
The landmine has become one of the gym’s most versatile tools. If you’re pressed for time, prefer a minimalist approach, or enjoy trying new things, this resource could be a great fit. It’s on sale today through Friday, June 29, for $67. If you’re familiar with Meghan’s work, you know this is a smart buy. If you’re new to her work, you won’t be disappointed. —> ULTIMATE LANDMINE PROGRAM <-
