Landmine Rotation (Half-Kneeling)
Primary
Functional
Secondary
Obliques, Core, Shoulders
Equipment
Landmine
Difficulty
Intermediate
Type
Rotation
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An isolation exercise that lets you focus on one muscle group, the Landmine Rotation (Half-Kneeling) targets your functional through a rotational movement pattern. Use for rotational strength and thoracic mobility.
Everything You Need to Know About the Landmine Rotation (Half-Kneeling)
The Landmine Rotation (Half-Kneeling) is a intermediate difficulty exercise that targets your Obliques and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for rotational strength and thoracic mobility. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting rotational training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Landmine Rotation (Half-Kneeling) work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Rotation (Half-Kneeling) — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure landmine properly.
- Rotate from upper back only.
- Keep hips stable.