The Landmine Workout Every Golfer Should Be Doing

If you think the landmine bar is just for meatheads and powerlifters, think again.

Golfers, it’s time to stop sleeping on one of the most functional, rotation-friendly tools in the gym. The landmine bar is your secret weapon for building rotational power, bulletproofing your core, and staying mobile through all 18 holes (plus the 19th if you're doing it right 😉).

Why the Landmine Is a Golfer’s Best Friend

Golf is all about controlled rotation, explosive power, and stability through the swing. Sound familiar?

The landmine setup—one end of a barbell anchored to the ground—creates an arcing, diagonal resistance that mimics the exact movement patterns your body goes through on the course. Translation: you train how you play.

And the bonus? It’s easy on the joints, tough on the core, and super customizable for any fitness level.

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The Exponent Edge Landmine Golf Circuit

Crank through this 5-move circuit 2–3x per week and start feeling the difference in your swing speed, control, and core strength.

1. Landmine Rotational Press (3x10 per side)

Explosive. Rotational. Powerful. This move builds shoulder stability, upper body strength, and that key transverse plane twist you use every time you tee off.

Tip: Drive through your hips—not your arms—and feel that coil unwind like a backswing.

2. Landmine Split Stance Row (3x8 per side)

Anti-rotation stability + posture reinforcement = golf gold. This move mimics the staggered stance of your setup and builds posterior chain strength to keep you strong through your finish.

Form Fix: Keep your front foot planted and don’t let the torso twist too much. Pull with control.

3. Landmine Rotations (3x12 total)

This one’s your swing in the gym. Full-body rotational strength with a core challenge that’ll humble even the strong guys.

Pro Move: Go slow and controlled. This isn’t a speed race—it's a power builder.

4. Landmine Lateral Lunge to Press (3x8 per side)

Hip mobility + lateral strength + overhead power = chef’s kiss. It trains your ability to shift weight—just like transitioning through your swing.

Bonus Benefit: It balances out your dominant side (looking at you, righty).

5. Tall-Kneeling Landmine Anti-Rotation Hold (3x30 seconds per side)

This is your deep-core finisher. Say goodbye to low back tweaks and hello to rotational control that sticks the landing.

Coaching Cue: Squeeze your glutes, brace your core, and pretend your ribs are locked down.

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Final Thoughts: Golf Stronger, Not Harder

You don’t need to spend hours crushing cardio or wrecking your back with deadlifts to see results on the green. You need smart, focused strength that trains your body to move like the sport demands.

And that’s where the landmine comes in.

Add this to your weekly routine and expect more distance, more stability, and fewer swing compensations.

Your game (and your joints) will thank you.

Let’s get after it. 

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Stay explosive, stay intentional.

– Team Exponent Edge