Primary
Core
Secondary
Shoulders, Hips
Equipment
Barbell
Difficulty
Intermediate
Type
Rotation
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Landmine rotations train rotational power through a diagonal arc pattern using a barbell anchored at one end. The movement mimics athletic rotational motions like swinging, throwing, and punching. The barbell provides smooth resistance through the full range.
When to use it
Use for rotational training for optimal results.
Who it's for
Intermediate to advanced for optimal results.
Hold the end of the barbell at chest height with both hands. Rotate your entire torso from side to side, pivoting through your hips. Power comes from your hips and core—your arms just guide the barbell. Control the movement; do not let momentum take over.
Also targets: Shoulders, hips
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Set up a barbell in a landmine or corner.
Hold the end of the barbell at chest height.
Stand with feet shoulder-width apart.
Rotate the barbell from side to side.
Pivot through your hips.
Keep arms relatively straight.
Rotate through hips and core.
Arms guide, don't do the work.
Control the movement.
Great rotational exercise.
Use landmine rotations for rotational power development in athletes, or as a variation from cable woodchops. They work well for golfers, baseball players, and combat sports athletes. Program for moderate reps with controlled tempo.
Using arms too much.
Rotational exercises like the Landmine Rotation generate force through your midsection. This mistake reduces control and can shift work away from your Obliques. Move deliberately through the intended range.
Not rotating hips for optimal results.
Losing hip position during the Landmine Rotation changes the loading pattern and can reduce the intended work for your Obliques. Keep your hips aligned with the setup cues and move only through the range you can control.
Going too fast which reduces muscle tension and control.
Rushing through the Landmine Rotation makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate to advanced for optimal results.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 60s.
This is one example of how Landmine Rotation could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Landmine Rotation
The Landmine Rotation primarily targets the Obliques, making it an effective exercise for core development. Secondary muscles worked during the Landmine Rotation include Shoulders, Hips, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Landmine Rotation is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Landmine Rotation, the recommended approach depends on your goals. 3 sets of 10-12 reps per side. Rest 60s. For strength, use 8-10 reps per side. For muscle growth, perform 12-15 reps per side. For endurance, complete 15-20 reps per side.
The Landmine Rotation typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Landmine Rotation include: Cable Woodchop, Russian Twist. These exercises target similar muscle groups as the Landmine Rotation and can be used as substitutes based on your equipment availability, gym setup, or training preferences.