Half-Kneeling Landmine Twist
- Level
- Intermediate
- Equipment
- Landmine
- Movement
- Landmine rotation · Half-kneeling
- Tracks
- Weight & Reps
Works
Obliques Abdominals Shoulders Forearms Glutes
How to do it
- Set the barbell in a landmine sleeve or wedge it firmly into a corner and load it lightly.
- Kneel on one knee beside the bar, down knee under the hip and front foot flat.
- Grip the free end with both hands at chest height, arms extended with soft elbows.
- Brace the core and squeeze the down-side glute to lock the pelvis.
- Keep your hips square and arms long, then turn your ribcage to arc the bar down toward one hip, stopping before your pelvis starts to turn.
- Pause at end range, then return the bar under control to the start.
Common mistakes
- Letting the hips rotate or the pelvis tilt as the torso turns.
- Pushing the bar with the arms instead of initiating from the trunk.
- Leaning or side-bending toward the bar, especially on the return.
- Rushing the eccentric and letting the bar drop back toward the anchor.
- Using too much load, which forces the hips to compensate.
- Losing the down-side glute squeeze, causing the knee to drift.
Safety
Keep the load light to moderate, since the kneeling position offers less whole-body bracing than standing.
Use a pad under the down knee and avoid the movement with acute knee pain or recent knee injury.
Do not let the bar swing into the down-side knee or the floor; control the arc at all times.
Tips
- Set the pelvis first: tuck the tailbone slightly and squeeze the down-side glute before every rep.
- Think of turning the ribcage, not pushing the bar with the arms.
- Keep the bar close to chest height so the lever arm stays short and the core does the work.
- Exhale as you rotate away from the anchor and inhale on the controlled return.
Details
- Base movement
- Landmine rotation
- Load position
- Landmine
- Arms
- Both
- Torso lean
- Upright
- Body position
- Half-kneeling
