Landmine Rotation tutorial
The landmine rotation uses a barbell with one end anchored in a corner or landmine base while the other end is held overhead with both hands and moved in an arc from side to side. It strengthens the obliques, shoulders and entire core in a controlled rotational pattern, suiting both rotational-sport athletes and beginners.
How to perform
- Anchor one end of a barbell in a landmine base or a corner.
- Face the bar with feet slightly wider than shoulder width and hold the free end in both hands in front of your face.
- Keep your arms nearly straight and core braced.
- Lower the bar in a controlled arc toward one hip, pivoting the rear foot slightly.
- Contract your obliques to bring the bar back along the same path to overhead.
- Continue the arc to the other side and alternate.
Breathing: Inhale as you lower the bar to one side and exhale as you bring it back up.
Key tips
- Rotate through the hips and core, not just the arms.
- Allow the opposite heel to pivot to keep stress off the knee.
- Start light with a controlled tempo.
Common mistakes
- Bending the elbows so the arms do the work
- Twisting hard through the lower back without the hips
- Moving fast and jerky
Safety: People with back or shoulder problems should shorten the arc or start with an empty bar or the Pallof press.
Abs and corePrimary muscle
BarbellEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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