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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per side. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Landmine Rotation as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Landmine Rotation. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Landmine Rotation is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.