Landmine Rotation
Primary
Core
Secondary
Shoulders, Hips
Equipment
Barbell
Difficulty
Intermediate
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for rotational training for optimal results. The Landmine Rotation — a functional rotational movement — is one of the most effective ways to train your core, with secondary work on your Shoulders and Hips.
Everything You Need to Know About the Landmine Rotation
The Landmine Rotation is a intermediate difficulty exercise that targets your Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for rotational training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Landmine Rotation
Primary
Secondary
Stabilizers
Landmine Rotation form guide
- 1
Set up a barbell in a landmine or corner.
- 2
Hold the end of the barbell at chest height.
- 3
Stand with feet shoulder-width apart.
- 4
Rotate the barbell from side to side.
- 5
Pivot through your hips.
- 6
Keep arms relatively straight.
What are the best tips for the Landmine Rotation?
Rotate through hips and core.
Arms guide, don't do the work.
Control the movement.
Great rotational exercise.
What are common Landmine Rotation mistakes to avoid?
Using arms too much.
Rotational exercises like the Landmine Rotation generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Not rotating hips for optimal results.
Losing hip position during the Landmine Rotation shifts the loading pattern away from your Obliques and can compress your lower back. Stay planted and let your Obliques do the work.
Going too fast which reduces muscle tension and control.
Rushing through the Landmine Rotation reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Landmine Rotation right for you?
Intermediate to advanced for optimal results.
How to Program the Landmine Rotation
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.
What are good alternatives to the Landmine Rotation?
Other Variations
- Kneeling Landmine Rotation
- Landmine Rainbow
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Rotation — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure the barbell.
- Control the rotation.