Landmine Training for Power, Balance, and Core Strength

The Rogue Landmine is a compact and highly adaptable training tool that adds expanded range and variety to your workouts. Whether mounted to a rack or anchored by plates, the pivoting sleeve design allows you to move a loaded barbell through multiple planes—enabling rotational, pressing, pulling, squatting, and hinging movements with minimal equipment and space.

Why Train with a Landmine?

• Joint-Friendly Mechanics: The arc of movement reduces stress on the shoulders, elbows, and spine—making landmine work ideal for beginners, those rehabbing injuries, or anyone with mobility limitations.
• Stable Learning Tool: The fixed axis provides more control than free weights, helping you refine key movement patterns like pressing, pulling, hinging, and squatting in a safer, more supported environment.
• Progressive & Scalable: From sports performance to general fitness, the Rogue Landmine supports everything from unilateral strength training to core stability, and is easy to scale by simply adjusting barbell load.

 

The Rogue Landmine is a valuable training tool for athletes across disciplines—including strength and power athletes, field and team sport players, MMA and combat sport athletes, and those rehabbing from injury. Its ability to support unilateral training, rotational and anti-rotational core work, and dynamic movement across multiple planes makes it especially useful for developing explosive strength, balance, and control. With low spinal compression and scalable resistance, the landmine offers a joint-friendly way to build real-world athletic performance.

Key Movements

Upper Body Pressing

Build shoulder and triceps strength with stable or explosive movement patterns.

• Landmine Press / Overhead Press: Reduced strain on shoulders with angled path.
• Kneeling Single-Arm Press: Core stability meets shoulder strength.
• Push Press / Split Jerk: Develops explosive power through the upper body.
• Viking Press: Add CG-1C Multi Grip Camber attachment for neutral grip variations.

 

Rowing & Pulling

Train your back, biceps, and posterior chain with unilateral or bilateral pulls.

• Bent-Over Landmine Row (Single or Double Arm): Target lats, traps, and biceps.
• Meadow Rows: Unilateral row variation for addressing muscular imbalances.
• Multi-Grip Rows: Use attachments like CG-1C for width and grip diversity.

 

Rotational & Core Work

Train the core dynamically or with anti-rotational resistance.

• Landmine Rotations / Twists: Build rotational power for athletes and combat sports.
• Anti-Rotational Presses: Strengthen obliques and core stability.

 

Lower Body Movements

Target the quads, glutes, and hamstrings while minimizing spinal loading.

• Goblet Squats (Facing the Bar): Great for teaching squat mechanics.
• Landmine Hack Squat (Back to Bar): Quad-dominant alternative to traditional squats.
• Lunges (Reverse or Lateral): Strengthen unilateral leg drive and hip stability.

 

Olympic & Full-Body Power Movements

Train explosive hip extension and full-body coordination.

• Clean to Press / Push Jerk / Thrusters: Teach Olympic lift mechanics with less risk.
• Romanian Deadlifts: Target hamstrings and glutes with better control.

 

Expand Your Movement Options

Pair the Rogue Landmine with a variety of Rogue landmine handles and attachments to expand your movement library. Whether you’re training for sports, strength, or overall function, the landmine can adapt to nearly any goal.
Training with a landmine offers a uniquely effective way to develop functional strength, mobility, and core stability—all while reducing joint strain and simplifying setup. It’s one of the most compact, powerful tools you can add to your training arsenal.