Primary
Functional
Secondary
Obliques, Core, Shoulders
Equipment
Landmine
Difficulty
Intermediate
Type
Rotation
See how Landmine Rotation (Half-Kneeling) could fit a workout
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.
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.
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: 3-4 sets of 8-10 reps per side. Rest 45-60 seconds.
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 (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.
Our library labels Landmine Rotation (Half-Kneeling) 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 (Half-Kneeling). 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 (Half-Kneeling) is a landmine. 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 (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.