When most people think of barbell training, they picture heavy squats, bench presses, or deadlifts. But there’s a lesser-known, incredibly effective tool hidden in plain sight: the corner barbell setup. Whether you call it a barbell in the corner, barbell corner press, or one side barbell lift, this training style taps into core control, shoulder stability, and unilateral strength in ways that traditional barbell lifts can’t.
What Is a Corner Barbell Setup?
A corner barbell refers to a barbell anchored at one end—either wedged into a corner, placed into a landmine base, or secured with a barbell sleeve attachment. This setup allows for a wide range of pressing, rowing, twisting, and lifting movements with an arcing path of motion that is joint-friendly and adaptable for all fitness levels.
Movements like the barbell corner press (also known as the landmine press) give you the benefit of a compound lift while sparing your shoulders from the strain of straight overhead pressing. The angled pressing path is ideal for people with shoulder mobility limitations or those recovering from injury.
Why Train With One Side of the Barbell?
The beauty of a one side barbell lift lies in its asymmetry. Lifting with only one side of the bar challenges your body to stabilize and resist rotation, which lights up your core in a way that bilateral lifts often overlook.
Exercises like the single-arm landmine press, landmine row, and landmine squat-to-press are perfect examples of how the barbell one side lift trains not just the prime movers—like shoulders, chest, and back—but also the stabilizers that support your spine and hips.
Unilateral lifting builds better movement symmetry and corrects strength imbalances. If one arm or leg is weaker, the body can't hide behind its stronger side during these lifts. That’s powerful feedback you can’t ignore.
Key Corner Barbell Exercises to Try
1. Landmine Press (Barbell Corner Press)
A shoulder-friendly alternative to overhead pressing. Press the barbell upward and forward in an arcing motion. Great for chest, delts, and triceps.
2. Landmine Row (One Side Barbell Lift)
Hinge at the hips, row the weighted side of the barbell toward your ribcage. This nails the lats and mid-back while keeping your spine safe.
3. Landmine Squat-to-Press
Squat while holding the barbell end at your chest, then explode upward into a press. It’s a full-body power move.
4. Landmine Twist (Core Blaster)
Hold the barbell with both hands, pivot side to side. It’s a brutal and effective oblique and anti-rotation drill.
A Personal Note: How One-Sided Lifting Changed My Training
Years ago, after rehabbing from a back injury, I found myself frustrated with traditional barbell lifts. Bilateral squats and presses kept aggravating old patterns. Then a coach introduced me to the landmine setup. At first, it felt odd—off balance, awkward, unstable. But that’s exactly what my body needed.
Lifting with just one side of the bar forced me to slow down, focus, and recruit stabilizers I’d neglected for years. Within weeks, my core strength improved, my shoulders felt more stable, and I rediscovered confidence under load—without pain.
It wasn’t just rehab—it became a staple in my programming. To this day, I integrate corner barbell work in every training cycle, not as a backup plan, but as a primary tool for smarter, more functional strength.
Final Thoughts
If you’re looking for a versatile, joint-friendly, and underutilized method of getting stronger, start working with a barbell in the corner. Whether you’re rehabbing, preventing injury, or just chasing gains from a new angle, this style of training delivers real results.
Unilateral strength. Core engagement. Better movement quality. That’s what you get when you embrace the art of the one-sided barbell lift.
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