Landmine Rotation (Half-Kneeling)
Primary
Functional
Secondary
Obliques, Core, Shoulders
Equipment
Landmine
Difficulty
Intermediate
Type
Rotation
Landmine Rotation (Half-Kneeling)
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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.
What muscles does the Landmine Rotation (Half-Kneeling) work?
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Step-by-step: Landmine Rotation (Half-Kneeling)
- 1
Set up landmine and kneel in half-kneeling position.
- 2
Hold end of barbell with both hands at shoulder height.
- 3
Rotate torso to bring bar across body.
- 4
Keep hips stable, rotate from thoracic spine.
- 5
Return to center and repeat to other side.
What are the best tips for the Landmine Rotation (Half-Kneeling)?
All rotation comes from upper back.
Keep hips square throughout.
Squeeze glute of down knee.
Control the movement both directions.
When to Use the Landmine Rotation (Half-Kneeling)
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.
Mistakes to watch for on the Landmine Rotation (Half-Kneeling)
Rotating from hips instead of thoracic.
Losing hip position during the Landmine Rotation (Half-Kneeling) shifts the loading pattern away from your Obliques and can compress your lower back. Stay planted and let your Obliques do the work.
Letting hips shift which reduces rotational control.
Losing hip position during the Landmine Rotation (Half-Kneeling) shifts the loading pattern away from your Obliques and can compress your lower back. Stay planted and let your Obliques do the work.
Moving too fast and losing control of the movement.
Rushing through the Landmine Rotation (Half-Kneeling) 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.
Not going through full range.
Cutting the range of motion short on the Landmine Rotation (Half-Kneeling) means your Obliques never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Who should do the Landmine Rotation (Half-Kneeling)?
Intermediate athletes wanting rotational training.
How to Program the Landmine Rotation (Half-Kneeling)
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.
What are good alternatives to the Landmine Rotation (Half-Kneeling)?
Cable Woodchop
Landmine Rotation
Russian Twist
Other Variations
- Standing Landmine Rotation
- Tall-Kneeling Landmine Rotation
- Landmine Rainbow
- Landmine Rotation to Press
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.
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Safety Notes
- Secure landmine properly.
- Rotate from upper back only.
- Keep hips stable.