Landmine Rainbow

Rotational core power builder — arcs a barbell overhead in a rainbow pattern to build explosive rotational strength and anti-rotation control

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⚡ Quick Reference

Aspect	Details
Pattern	Core (Rotation)
Primary Muscles	Obliques, Abs
Secondary Muscles	Shoulders, Lats
Equipment	Barbell, landmine attachment
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Landmine setup: Barbell secured in landmine attachment or corner
2. Loading: Add appropriate weight plates to bar end
3. Starting position: Half-kneeling or standing, bar at one hip
4. Grip: Both hands gripping end of barbell
5. Posture: Chest up, core braced
6. Position: Facing perpendicular to landmine

Stance Options

Stance	Difficulty	When to Use
Half-Kneeling	Easiest	Learning movement, focus on core
Tall Kneeling	Moderate	More core challenge
Standing	Hardest	Full-body integration

Setup Cue

"Start with bar at hip height — you'll arc it overhead to the opposite hip"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Bar positioned at one hip, ready to arc

1. Bar at left hip (or right hip)
2. Both hands gripping bar end
3. Arms slightly bent
4. Core braced, torso upright
5. Eyes looking forward

Feel: Tension in core, ready to rotate and lift

⬆️ Arc Up and Over

What's happening: Arcing barbell up and overhead

1. Rotate torso and lift bar in arc motion
2. Bar travels up and across body
3. Arms extend as bar goes overhead
4. Core rotates and extends
5. Bar reaches apex at center overhead
6. Continue arc to opposite hip

Tempo: 1-2 seconds for the full arc

Feel: Obliques and shoulders working, controlled rotational power

⏸️ Opposite Hip

What's happening: Bar has completed rainbow arc to other side

1. Bar now at opposite hip from start
2. Controlled descent, not a drop
3. Core still braced
4. Brief pause (1 second)
5. Ready to reverse direction

Feel: Full core engagement on opposite side

🔄 Return Arc

What's happening: Arcing back to starting side

1. Rotate and lift bar back overhead
2. Same rainbow arc in reverse
3. Controlled throughout
4. Return to starting hip
5. Complete the rep

Tempo: 1-2 seconds for return arc

Feel: Continuous core engagement, smooth transition

Key Cues

Primary Cues

• "Draw a rainbow overhead" — smooth arc motion
• "Core stays tight throughout" — constant bracing
• "Don't rush the middle" — control at the top
• "Rotate from the core, not the arms" — core drives movement

Arc Path Guide

Component	Focus	Cue
Start	Bar at hip	Rotated position
Ascent	Lifting overhead	Extend and rotate
Peak	Center overhead	Maximum extension
Descent	Lower to opposite hip	Control the descent

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques	Rotates torso, controls arc motion	████████░░ 85%
Rectus Abdominis	Anti-extension during overhead position	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Shoulders (Deltoids)	Stabilizes and guides bar overhead	███████░░░ 70%
Lats	Controls descent, pulls bar down	██████░░░░ 60%

Stabilizers

Muscle	Role
Lower Back (Erector Spinae)	Maintains upright posture
Glutes	Stabilizes pelvis, especially in kneeling
Hip Flexors	Stabilizes in kneeling positions

Unique Benefit

Landmine Rainbow trains rotational power in a functional arc pattern — the overhead component adds anti-extension demands while the rotation builds explosive oblique strength, making it excellent for sports requiring rotational power.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Arming it	Using arms, not core	Less core work, shoulder strain	Drive rotation from core
Rushing the movement	Fast, uncontrolled arcs	Momentum takes over	Slow, controlled tempo
Lower back arching	Spine hyperextends overhead	Back strain, injury risk	Brace core, don't overextend
Incomplete arc	Not going hip to hip	Less range, less benefit	Full rainbow arc
Feet lifting	Balance issues	Loss of control, instability	Root feet/knees into ground

Most Common Error

Using arms instead of core to move the bar — this turns it into a shoulder exercise. The core should drive the rotation with arms just guiding the bar.

Self-Check Checklist

• Smooth rainbow arc from hip to hip
• Core drives movement, not arms
• Controlled throughout, no rushing
• No lower back arching overhead
• Breathing steadily

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Half-Kneeling	One knee down, one foot forward	Learning movement
Shorter Arc	Don't go all the way hip to hip	Building range
Light Weight	Empty bar or 10-25 lbs	Mastering pattern

Standard

Variation	How	Emphasis
Tall Kneeling	Both knees down	More core isolation
Standing	Standing with athletic stance	Full-body integration
Full Arc	Hip to hip rainbow	Standard range

Harder (Progressions)

Variation	How	When to Use
Heavier Weight	Add more plates	Building strength
Single Arm	One hand on bar	Advanced stability
Explosive	Faster, more powerful arcs	Power development

By Stance

Stance	Core Challenge	Best For
Half-Kneeling	Moderate	Learning, stability focus
Tall Kneeling	High	Core isolation
Standing	Variable	Athletic transfer

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (Per Side)	Rest	Notes
Strength	3-4	6-10	90s	Heavier weight
Hypertrophy	3-4	10-15	60s	Moderate weight, control
Power	3-5	5-8	90-120s	Explosive arcs

Workout Placement

Program Type	Placement	Rationale
Core workout	Primary rotation exercise	Main rotational work
Full body	Core supplementary	After main lifts
Athletic/sports	Power development	Explosive rotation training

Progression Scheme

How to Progress

Start with half-kneeling and light weight. When you can do 3 sets of 12 per side with perfect form, add weight or progress to tall kneeling/standing.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Pallof Press	Master anti-rotation first
Half-Kneeling Rainbow	Learning the movement
Shorter Arc	Building range of motion

Progressions (Harder)

Exercise	When Ready
Standing Rainbow	Kneeling is easy for 12+ reps
Heavier Weight	Want more resistance
Single Arm	Elite stability challenge

Alternatives

Alternative	When to Use
Russian Twist	No landmine available
Woodchop	Want cable variation
Pallof Press	Anti-rotation focus

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Rotation + overhead position	Use lighter weight, shorter arc
Shoulder issues	Overhead position strain	Limit overhead range
Neck problems	Looking up at bar	Keep neutral neck

Stop Immediately If

• Sharp pain in lower back during rotation
• Shoulder pain overhead
• Loss of balance or control
• Cannot maintain upright posture

Safety Tips

• Start with empty bar or very light weight
• Master half-kneeling before progressing stance
• Keep core braced throughout — never relax
• Don't overextend at the top
• Ensure landmine is securely anchored

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Rotation, extension	Full rotational ROM	🟡 Moderate
Shoulder	Flexion, rotation	~150-180° overhead	🟡 Moderate
Hip	Stabilization	Depends on stance	🟢 Low

Joint-Friendly

The landmine's arcing path is more joint-friendly than straight overhead movements, making this accessible for many with shoulder limitations.

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❓ Common Questions

What if I don't have a landmine attachment?

You can wedge the barbell into a corner of the room (put a towel down to protect the walls) or use a heavy dumbbell to anchor the end of the bar.

Should I go fast or slow?

For strength and hypertrophy, go slow and controlled (2-3 seconds per arc). For power development, you can be more explosive, but never lose control.

Which stance should I use?

Start with half-kneeling to learn the movement and build core strength. Progress to tall kneeling for more core isolation, then standing for athletic transfer.

How heavy should I go?

Start light — even an empty bar is challenging. Most people work in the 25-45 lb range (including bar weight). Quality movement matters more than weight.

Is this safe for my lower back?

Yes, when done correctly with appropriate weight. The key is maintaining core bracing and not overextending. If you have back issues, start very light and in half-kneeling position.

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📚 Sources

Biomechanics & Muscle Activation:

• ExRx.net — Tier C
• Landmine Training Manual — Tier C

Programming:

• NSCA Essentials — Tier A
• Functional Training Anatomy — Tier B

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For Mo

When to recommend this exercise:

• User has access to landmine or can improvise
• User wants rotational core strength
• User plays rotational sports (golf, baseball, tennis)
• User wants variety in core training

Who should NOT do this exercise:

• Acute lower back injury → Wait for recovery
• Severe shoulder limitations → Check with doctor first
• No access to barbell and cannot improvise setup

Key coaching cues to emphasize:

1. "Draw a smooth rainbow from hip to hip"
2. "Drive the rotation from your core, not your arms"
3. "Keep your core braced the entire time"

Common issues to watch for in user feedback:

• "My shoulders are doing all the work" → Cue core rotation, lighten weight
• "My lower back hurts" → Likely overextending, use lighter weight and brace harder
• "I feel off-balance" → Start with half-kneeling, root down firmly

Programming guidance:

• For beginners: 3 sets of 8-10 per side, half-kneeling, light weight
• For intermediates: 3-4 sets of 10-12 per side, tall kneeling or standing
• Progress when: Can do 12+ reps per side with perfect form

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Last updated: December 2024