Primary
Functional
Secondary
Obliques, Core, Shoulders
Equipment
Landmine
Difficulty
Intermediate
Type
Rotation
See how Landmine Rotation (Half-Kneeling) could fit a workout
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The half-kneeling landmine rotation builds controlled rotational strength through the thoracic spine while the lower body stays stable. This exercise is excellent for developing the separation between upper and lower body that athletic movements require.
When to use it
Use for rotational strength and thoracic mobility.
Who it's for
Intermediate athletes wanting rotational training.
All rotation should come from your thoracic spine—keep your hips stable and squared forward. Squeeze the glute of your down knee to lock your pelvis in place. Control the movement in both directions; don't let gravity do the work on the return.
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Set up landmine and kneel in half-kneeling position.
Hold end of barbell with both hands at shoulder height.
Rotate torso to bring bar across body.
Keep hips stable, rotate from thoracic spine.
Return to center and repeat to other side.
All rotation comes from upper back.
Keep hips square throughout.
Squeeze glute of down knee.
Control the movement both directions.
Use for rotational strength development and thoracic mobility. Particularly valuable for rotational sport athletes like golfers, baseball players, and tennis players. Program 3-4 sets of 8-10 reps per side with 45-60 seconds rest.
Rotating from hips instead of thoracic.
Losing hip position during the Landmine Rotation (Half-Kneeling) 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.
Letting hips shift which reduces rotational control.
Losing hip position during the Landmine Rotation (Half-Kneeling) 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.
Moving too fast and losing control of the movement.
Rushing through the Landmine Rotation (Half-Kneeling) 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.
Not going through full range.
Cutting the range of motion short on the Landmine Rotation (Half-Kneeling) can reduce the training stimulus for your Obliques. Use the largest comfortable range you can control without changing the intended setup.
Intermediate athletes wanting rotational training.
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: 3-4 sets of 8-10 reps per side. Rest 45-60 seconds.
This is one example of how Landmine Rotation (Half-Kneeling) 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 (Half-Kneeling)
The Landmine Rotation (Half-Kneeling) primarily targets the Obliques, Core, making it an effective exercise for functional development. Secondary muscles worked during the Landmine Rotation (Half-Kneeling) include Shoulders, Hip Stabilizers, providing additional training stimulus. Stabilizer muscles engaged include Lower Back, Lats.
The Landmine Rotation (Half-Kneeling) is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting rotational training. Focus on proper technique and consider starting with easier variations.
For the Landmine Rotation (Half-Kneeling), the recommended approach depends on your goals. 3-4 sets of 8-10 reps per side. Rest 45-60 seconds. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 15-20 reps per side.
The Landmine Rotation (Half-Kneeling) typically requires a landmine, 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 (Half-Kneeling) include: Cable Woodchop, Landmine Rotation, Russian Twist. These exercises target similar muscle groups as the Landmine Rotation (Half-Kneeling) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.