How to do the Landmine Punch
Primary: Shoulders · also works Core, Triceps, Chest, Obliques, Upper Back.
The Landmine Punch is a dynamic strength exercise that primarily targets the shoulders and also engages the core, triceps, chest, and upper back. This exercise involves using a landmine attachment for a barbell and mimicking a punching motion, which provides both a strength and conditioning aspect. It's known for enhancing shoulder stability and boosting punching power, making it popular in combat sports training.
Step by step
- 1
Position your feet shoulder-width apart with the landmine in front of you.
- 2
Grasp the end of the barbell with one hand, keeping your elbow slightly bent.
- 3
Explosively extend your arm forward as if you are punching, engaging your shoulder and core muscles.
- 4
Return to the starting position in a controlled manner and repeat for the recommended number of reps.
- 5
Switch to the other arm and repeat the exercise.
Coaching cues
- Maintain a firm grip on the barbell to ensure control throughout the movement.
- Keep your core engaged to maintain balance and stability.
- Focus on a controlled movement during the return phase to maximize muscle engagement.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Landmine Punch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Landmine Punch work?
Primary: Shoulders. Secondary: Shoulders, Core, Triceps, Chest, Obliques, Upper Back
How many sets and reps of Landmine Punch should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Landmine Punch?
Same movement pattern, different equipment: Barbell Upright Rows, Landmine Throw, Standing Front Barbell Raise Over Head, Arm Circles, Band Front Raise, Band Lateral Raise.
Is the Landmine Punch good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.