David Otey, CSCS

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David Otey, CSCS 💥Landmine Training Specialist
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10/10/2026

Single leg strength is where the landmine separates itself.

Here are four I really enjoy:

1️⃣ Landmine Single Leg Deadlift

Two checkpoints I want to see before going:

1 Kickstand RDL — offset point of contact for single leg emphasis. The added stability helps you feel the tension in the working leg more.

2 Gliding Single Leg RDL — keep the extended leg in soft contact with the ground before kicking it back in the air. As you progress, break contact with the gliding leg.

2️⃣ Landmine Single Leg Hip Thrust

A great exercise for working the posterior lower body one side at a time. Loading is smooth on the active side so you can drive that foot and work.

3️⃣ Landmine Curtsy Lunge

If you want to build up that lateral glute, this is the move. Stand sideways to the landmine, tuck the end of the bar into the bend of your elbow, and lean your weight into the plate. With the outside foot planted, descend while threading your inside leg behind the planted foot. Keep the shin upright and load into the outside of the planted hip — all pressure stays in the planted leg until you lightly touch down the moving leg. Drive the fixed foot into the ground to return. That’s 1 rep.

4️⃣ Landmine Squat with Shift

Interlace your fingers to grip the far end of the landmine, held tight against your sternum. Feet close together under the hips, slight lean into the landmine. Shift weight slightly forward into the ball of the foot and descend into the squat. At the bottom, take a sidestep to shift laterally — stand up from the new position, then do the same move to return. That’s 1 rep.

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10/07/2026

Landmine High Pull

Is what initiates the Rotational Press

The rotational press is a continuance and amplification of the power generated by the high pull

And while you will hear people say power doesn’t come from the core or rotation. Usually it doesn’t start there, but it sure gets amplified there.

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10/06/2026

One of the Landmine’s more UNDERRATED Core Exercises

Landmine Bear Crawl

Starting Position:
Place your hands directly under the shoulders and grip the far end of the landmine with an overhand grip.

Push the shoulder blades apart, brace the core, and
then bend the knees to around 90 degrees to achieve a flat back position.

Walking the position forward and back

Recommend starting with 2-3 rounds of 2-3 times forward and back

Comment “Program” for the link to my 6-Week Landmine Only training program!

Link also in Bio 🔗

10/04/2026

Landmine Kickstand RDL

Single leg training is a great way to utilize the Landmine. Not everyone should jump directly to single leg deadlifts. My favorite way to bridge that gap is with Kickstand RDL’s.

The kickstand and a soft touchpoint with the ground to increase stability. This allows heavy emphasis on the down leg while keeping a balance point.

Here is how to perform it:
Starting Position Stand parallel to the landmine anchor with the end of the barbell held in the right hand against the right thigh.

Align the ball of the right foot with the heel of the left to assume a staggered stance. Weight should be shifted into the front foot with the back heel off of the ground.

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10/02/2026

5 Landmine Press Variations I Use Regularly

One of the things I appreciate about the Landmine is that you can change the training effect without changing the exercise entirely.

A different stance or hand position is often enough to create a completely different challenge.

**1. Two-Hand Landmine Press**
The most stable option. Great for learning the pattern, building strength, and handling heavier loads.

**2. Single-Arm Landmine Press**
A little less stable, which means your trunk has to contribute more while each arm works independently.

**3. Landmine Y Press**
Turning sideways changes the pressing angle and challenges the shoulder through a different path than a traditional press.

**4. Landmine Z Press**
Sitting on the floor takes the lower body out of it, making trunk position and pressing mechanics the limiting factor.

**5. Floating Z Press**
Pulling the feet from the floor means your only base of support is your t**h. It’s giving Pilates Strength Coach

I don’t think one variation is “better” than another. Each has a purpose. The question is simply what adaptation you’re trying to get from the movement.

And this doesn’t erase the necessity for Traditional Strength Training Lifts

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09/29/2026

One of the Landmine’s more UNDERRATED Core Exercises

Landmine Bear Crawl

Starting Position:
Place your hands directly under the shoulders and grip the far end of the landmine with an overhand grip.

Push the shoulder blades apart, brace the core, and
then bend the knees to around 90 degrees to achieve a flat back position.

Walking the position forward and back

Recommend starting with 2-3 rounds of 2-3 times forward and back

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09/29/2026

Your approach to the movement is everything

Everyone in the gym is doing the same exercises
The difference is in the details

With the landmine, it’s all about forward pressure into the bar.

Think ab rollouts. Think stirring the pot. Your abs fire harder the more you push forward — the front side of your body lights up because of that pressure.

Rainbows work the same way. Yeah, the weight matters. But the forward pressure matters more.

Try it with that in mind and tell me you don’t feel the difference.

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09/23/2026

Unconventional Landmine Training

Pistol squats aren’t something so generally would recommend for most people. But, sometimes people will ask and here is what I say:

I usually would start someone with 2-1 or 1-2. That means two leg eccentric, single leg up. Or depicted in the video is the opposite, 1 down, 2 up.

This is a gnarly exercise. This doesn’t replace the basics of a foundational strength and conditioning program. This is just something different.

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09/18/2026

Landmine Hack Squat

A great squatting variation for depth and targeting the frontside of the legs. Here is how to do it:

Starting Position:
Facing away from the landmine anchor, secure the end of the barbell on one shoulder with your back firmly against the weight plate. Position your feet hip-width apart with toes pointing forward. Lean back into the plate to create support and allow for proper squat depth.

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09/17/2026

The Common Mistakes of Landmine Squatting

It’s important to remember, this is in the front squat category

✅ Keep the Bar close to the SC joint (top of sternum)
✅ Use Frontside Stability
✅ Replace heels with balls of feet

When you do that, the movement becomes fluid rather than fighting the arc of the bar

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