Landmine Rotation

oec:landmine-rotation

A standing rotational core exercise performed by pivoting a barbell loaded in a landmine sleeve across an arc from hip to hip.

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Also called: Landmine Twist, Standing Landmine Twist, Landmine Russian Twist

How to do it

Insert one end of a barbell into a landmine attachment or secure it in a corner.
Stand facing the landmine with feet shoulder-width apart and knees slightly bent.
Grasp the free end of the barbell sleeve with both hands using an interlocking or overlapping grip, extending your arms forward and up at roughly chest height.

Brace your core and smoothly rotate the barbell in a wide arc down toward one hip while keeping your arms mostly straight.
Allow your back foot and hips to pivot slightly to transfer force safely through the lower body without twisting the lumbar spine.
Reverse the movement by engaging your obliques and shoulders to sweep the barbell back through the center and over to the opposite hip.
Continue alternating sides in a controlled, rhythmic arc.

Exhale forcefully as you drive the barbell back up through the center arc, and inhale as you lower toward either hip.

Excessive bending of the elbows, turning the exercise into an arm curl.: Maintain a soft but fixed bend in the elbows so the rotational load stays on the core and shoulders.
Twisting aggressively through a locked lumbar spine without hip movement.: Allow the hips and trailing foot to pivot naturally to keep rotation centered at the thoracic spine and hips.

Ensure the base of the barbell is firmly anchored before initiating dynamic rotation.
Start with an unloaded barbell to master the arc and hip pivot before adding weight plates.

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