Back Exercises

High Intensity Training: Dead Landmines

Bring HIIT training to the next level with this unique landmine variation.

High Intensity Training: Dead Landmines
Quick Tip

You can also use the dead landmine with standard sets to build more strength and power. Do 3-8 reps per set.

Question: I know that you recommend high-intensity interval training (HIIT) for cardio with movements like cleans, snatches, and kettlebell swings. What other weight movements can I add? ? —D. Quaid, Sacramento, CA

Answer: I am a firm believer in the benefits of HIIT for both fat loss and performance, and one of the most effective forms is what I call Power HIIT. With this technique you use weight training, as well as body-weight moves, performed explosively. An exercise you can add to this style of workout is a modified version of the landmine exercise that I call the dead landmine.

To do it, load one end of a barbell and place the opposite end in a corner. Stand facing the loaded end with the weight plate between your feet and your left foot closer to the end of the bar. Squat down and grab the bar using an alternating grip. Extend at the hips and knees to drive the weighted end of the bar off the floor.

As the weight passes your hips, use your arms to continue lifting the bar as you pivot your feet to swing the end of the bar across your chest and to your right side. Continue pivoting your feet as you lower the bar to the floor on the right side. Once the bar touches the floor, repeat on the right side to swing it over to the left side.

The Workout

Try using the dead landmine exercise in this 15-minute Power HIIT workout.


Exercises Sets Reps (Seconds) Rest (Seconds)
Jump Squat 3 30 30
Dumbbell Clean 3 30 30
Dead Landmine 3 30 30
Kettlebell Snatch 3 30 30
Kettlebell Swing 3 30 30

*Take no rest from one side to the other until both sides have completed 3 sets.

Watch a video of Jim Stoppani performing the Dead Landmine in M&F Raw!