Strength Training · Functional Fitness
Landmine Rotation
The landmine rotation moves an anchored barbell in a controlled arc from side to side. It trains your obliques to produce and control rotation while your hips and shoulders work together.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand facing the anchored bar with your feet slightly wider than shoulder-width apart.
- Grip the free end of the sleeve with both hands.
- Lift the sleeve in front of your upper chest.
- Lower the sleeve toward one hip as your chest and hips turn together.
- Guide the sleeve in an upward arc across your body toward the opposite hip.
- Return the sleeve along the same arc to the first side.
Form cues
- Brace your belly before each sweep.
- Keep your elbows slightly bent.
- Keep your knees soft.
- Slow down at each change of direction.
Common mistakes
- Keeping your feet plantedLet your feet pivot with the turn so your knees are not twisted over fixed feet.
- Pressing the bar acrossKeep your arm length consistent instead of bending and straightening your elbows to move the load.
- Leaning backward through the middleKeep your ribs stacked over your pelvis rather than arching your lower back as the bar rises.
Safety
Too much weight or an uncontrolled swing can strain your lower back or shoulders. An unsecured anchor or slipping grip can let the bar fall or shift unexpectedly.
- Secure the bar in a landmine attachment before starting.
- Use a collar to secure any plates.
- Practice with an empty bar before adding weight.
- Lower the sleeve to the floor with both hands when you finish the set.
If turning causes back, shoulder, or knee pain, choose an unloaded, smaller-range version and seek advice from a physiotherapist before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Landmine Attachment
- Weight Plate (optional)
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min 30 sec
Count a sweep to the opposite side and back as one rep.