How Much Does A Landmine Bar Weigh? Learn Then Lift!

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Written By Philethia Thomas

Landmine bar workouts are great for bodybuilders to boost strength and power. 

Speaking of the landmine bar, its weight and diagonal angle should be the main factors. In order to understand a landmine bar completely, need to delve a little deeper.

So, first thing first, how much does a landmine bar weigh while you exercising? 

An Olympic landmine bar weighs 20 kg (45 lbs) and is 7 feet long. However, the actual weight of a landmine bar will depend on the bar’s diagonal angle. The bar weighs the highest while on the ground and lowest at 60°. You can do squat, deadlift, press, and lung with a landmine bar.

Just the beginning lies ahead. You’ll need to understand the diagonal angle of a bar with and without a load. So don’t get any more puzzled. 

Now let’s get into the details.

How Much Does A Landmine Bar Weigh?

Diagonal AngleBar Without LoadBar With Load
Bar at the ground50% of Bar50% of Bar
100% of Load
45°35% of Bar35% of Bar
71% of Load
  60°25% of Bar25% of Bar
  50% of Load
  90°0%0%

Well, landmines can rotate 360 degrees and can move in multiple directions.

As the barbell’s standard weight is 45 lbs. By attaching the Olympic bar to the landmine. You are simply lifting 45 lbs when doing a landmine workout. You can put a load on another side of the bar. So that you can do rotational and angular muscle training.

So, if you want to know inside out how much does a landmine bar weigh. I’ll let you know right away how the weight changes depending on the rotation’s diagonal angle.

Bar At The Ground

The weight will be 50% of the bar without any load. On the other hand, if you add load, it includes 100% weight of the load. 

When the bar’s effective weight is half of its total weight. You are lifting one end at a time while holding the other end by the landmine. This means the lifter is twice as far from the fulcrum as the center of mass. 

The range of motion will define the effective weight of the barbell. And it will change with respect to the angle. 

45° Diagonal Angle

If you rotate doing 45° exercises, you are going to lift 35% weight of the bar. With load, you’re lifting 71% weight of the bar’s load and 35% of the bar itself. 

The load depends on the position of your feet in relation to each other. Including where you’re holding the bar and its angle. Due to the lifter’s fixed feet, the body angle changes less than the bar angle does.

60° Diagonal Angle

Respectively, if you are doing 60° diagonal angled squat or other exercises. That means you are holding 25% weight of the bar without any load. By adding load, you are lifting 25% of the bar along with 50% of the load’s weight. 

Want to increase the weight load? You can also load the barbell sleeves with plates. 

90° Diagonal Angle

At 90° the force required to lift the bar is 0% of the weight. Also with the load, the lifter holds 0% weight of the bar with the load.

What Workouts Can You Do With A Landmine?

Landmine being a versatile training tool, bodybuilders do the exercises to build muscle mass and strength. While improving muscular imbalance, it also improves balance and stability. Functional training, such as landmine bar exercise, allows bodybuilders to lift targeted weights. 

But the main factor for the landmine bar is all its weight. As I mentioned, the weight of the bar will change depending on its diagonal angle. You can push out at a slow, constant speed to move the bar in a natural arc.

What Workouts Can You Do With A Landmine

Now, let’s look at some landmine bar workouts you may do at an angle rotation. Also,  the muscles that respond effectively to such exercises. 

Here we go. 

Landmine Squat 

Landmine bar squat is one of the best exercises that helps lifters to develop good form. Aren’t you doing the squats correctly? Then it causes your back can pop while doing squats with lifting some weight.  

It’s easier to maintain knee-to-toe alignment when doing landmine squats. And minimize the stress on the joints and the chance of damage. You stimulate your lower body muscles the most by performing a landmine squat.

Several muscles are worked when doing this exercise, including:

Target Muscles 

  • Trapezius
  • Deltoids
  • Scapular Stabilizers
  • Obliques
  • Rectus Abdominis
  • Quadriceps
  • Glutes
  • Hamstrings

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Landmine Lateral Squat

Lateral squat is another functional exercise that targets the gluteus, quadriceps, and inner thighs. It’s ideal for people who want to develop sideways motion. 

Sometimes it happens that after doing squats your legs collapsed immediately. Don’t push yourself to your maximum level. You know your limits right?

The following muscles are worked by this exercise:

Target Muscles 

  • Quadriceps
  • Upper Back
  • Glutes
  • Core Muscles
  • Hamstrings

Landmine Standing Press

Are landmine presses effective, you might be wondering.

It’s a unique pressing exercise that covers both a vertical and horizontal press. The angle of the landmine handle for core creates an arch. It allows lifters to go overhead. It’s good for people with lower-back problems and those who can’t move their shoulders overhead. 

These are the muscle groups that the standing landmine push targets: 

Target Muscles 

  • Deltoids
  • Pectoralis major and minor
  • Scapular stabilizers
  • Triceps
  • Obliques
  • Core muscles
  • Glutes
  • Rotator cuff

Landmine Romanian Deadlift

Landmine Romanian deadlift (RDL) target the muscles of the hamstrings and glutes. It improves stability to focus more on the motion and less on maintaining your balance.


For intense training and improving the movement pattern. RDLs on your leg day would be a good idea. On your back or pull days, you can also add another deadlift variant.

RDLs work on the following muscles:

Target Muscles 

  • Erector Spinae 
  • Glutes
  • Biceps Femoris
  • Semitendinousus
  • Semimembranosus
  • Adductor Ma

Landmine Reverse Suitcase Lunge

This landmine reverse suitcase lung concentrates on the legs’ muscles. Landmine lunge exercises work on your hamstrings, glutes, calves, and core in ways. It helps you strengthen your quadriceps. 

Compared to forward lunges, reverse lunges are comparatively easy on the knees.  Reverse lunge variation workouts are also a good way to target your back muscles.

Let’s see which muscles work better by doing this exercise: 

Target Muscles 

  • Rectus Femoris 
  • Vastus Lateralis
  • Soleus
  • Glutes
  • Adductor Magnus

Shoulder To Shoulder Press

Compared to a typical overhead pressing exercise, this one targets the shoulders, triceps, and core. It’s an effective technique to switch up your upper body days. 

Shoulder to shoulder press targets the following muscles: 

Target Muscles  

  • Scapular 
  • Triceps 
  • Deltoids
  • Obliques

Full Contact Twist

Landmine full-contact twist is one of the most comprehensive core exercises. It works effectively to increase functional strength. It targets your transverse abdominus, obliques, rectus abdominus, and delts.

Target Muscles 

  • Serratus
  • Oblique
  • Rectus Abdominis
  • Core muscles
  • Lower Back 

Landmine Rollouts

Barbell rollouts are one of the workouts that gets the least attention. They only work effectively your abs in one way, thus it is a great midsection workout. 

Here is the target muscles that work doing rollouts:

Target Muscles 

  • Oblique
  • Quadriceps
  • Tensor Fasciate Latae
  • Rectus
  • Lower Pectoralis 
  • Triceps 
  • Latissimus Dorsi
  • Teres 
  • Posterior Deltoid
Landmine Bar Weigh

FAQs

How Much Weight Is A Landmine Squat?

Your strength level will be the main determining factor. The weight will be 115 lb if you are a novice. It is 208 lb for intermediate. It will weigh 327 lb and 466 lb for advanced and elite, respectively.

Are All Bars 45 lb?

No, a standard Olympic bar usually weighs 45 pounds and is about 7 feet long. Depending on the manufacturer, it can be different. Most bars designed for consumers can handle up to 600 pounds of weight. However, bars made for competitions can support up to 1,200 pounds.

Do Landmines Ruin Barbells?

No. Using a landmine with your bar won’t do anything than damage its appearance. There won’t be any functional damage. However, there is debate regarding whether or not it will damage the barbells. Some people believe it could ruin the finish and batter it, eventually exposing it to rust.

Wrapping Up Things 

Finally, you get to know how much does a landmine bar weigh

From now on, whenever you do any landmine workouts, whether they are loaded or not. You will know how much weight you are actually lifting. To avoid injuries, adjust the weight of your landmine exercise. Do follow your gym instructor’s advice as well.    

So, what are you waiting for? Push yourself and get ready for some intense workout.

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