How to do the Landmine Throw
Primary: Shoulders · also works Core, Obliques, Traps, Lats, Upper Back.
The Landmine Throw is an explosive, functional exercise that targets the shoulders while also engaging the core, traps, and upper back. This unilateral pushing movement improves power, coordination, and rotational strength.
Step by step
- 1
Secure one end of a barbell in a landmine attachment or wedge it into a corner.
- 2
Stand perpendicular to the barbell, holding it with both hands in front of your chest.
- 3
Engage your core, then explosively push the barbell upward and away from your body, extending your arms fully.
- 4
Catch the barbell as it comes back down and absorb the impact by bending your knees and hips slightly.
- 5
Return to the starting position and repeat for the desired number of reps.
Coaching cues
- Keep your core engaged to maintain stability throughout the movement.
- Use a controlled motion when bringing the barbell back down to avoid injury.
- Focus on explosive power during the push to maximize the effectiveness of the exercise.
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 Throw alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Landmine Throw work?
Primary: Shoulders. Secondary: Shoulders, Core, Obliques, Traps, Lats, Upper Back
How many sets and reps of Landmine Throw 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 Throw?
Same movement pattern, different equipment: Barbell Upright Rows, Landmine Punch, Standing Front Barbell Raise Over Head, Arm Circles, Band Front Raise, Band Lateral Raise.
Is the Landmine Throw good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.