Landmine Rotations
- Level
- Beginner
- Equipment
- Barbell, Landmine, Weight Plate
- Movement
- Landmine rotation · Standing
- Tracks
- Weight & Reps
Works
Obliques Abdominals Lower Back Shoulders Forearms Back
How to do it
- Anchor one end of a barbell in a landmine base or secure corner and load the free end if desired.
- Stand facing the bar with feet shoulder-width apart, knees slightly bent, and hold the end with both hands at chest height, arms fairly straight.
- Brace your core and keep your hips relatively square.
- Rotate your torso to sweep the bar in an arc down and across toward one hip, letting your shoulders turn while the hips stay mostly still.
- Reverse the movement and rotate up and across to the opposite hip, keeping the bar close to your body.
- Continue alternating side to side for the prescribed reps, or complete all reps to one side before switching.
Common mistakes
- Swinging the bar with momentum instead of rotating under control.
- Letting the hips and knees spin with the shoulders.
- Holding the bar too far from the body, which increases lumbar stress.
- Rounding or side-bending the spine at the end of the arc instead of staying tall.
Safety
Keep the load moderate and avoid jerking or letting the bar swing, which can strain the lumbar spine.
Do not round the lower back or force the end range of rotation.
Make sure the barbell end is securely seated in the landmine base or corner before loading.
Tips
- Drive the rotation from the ribcage and trunk, not by pushing with the arms.
- Keep the bar close to your torso so the lever arm stays short and the lower back is protected.
- Keep the hips square and let the shoulders and thoracic spine do the turning.
- Exhale as you rotate away and inhale as you return.
Details
- Base movement
- Landmine rotation
- Load position
- Landmine
- Arms
- Both
- Arms straight or bent
- Straight arms
- Body position
- Standing
- Stance
- Shoulder-width
