Landmine Rotation

Functional rotational powerhouse — builds standing rotational strength and anti-rotation control for real-world performance

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⚡ Quick Reference

Aspect	Details
Pattern	Rotation + Press
Primary Muscles	Obliques, Core
Secondary Muscles	Shoulders, Chest, Glutes, Hips
Equipment	Barbell, Landmine Attachment, Weight Plates
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Landmine setup: Secure one end of barbell in landmine attachment
   • Or wedge into corner of room (use towel to protect wall)
2. Weight loading: Add weight plates to free end of barbell
   • Start light (10-25 lbs total) to learn movement
3. Position: Stand facing the landmine, 2-3 feet from base
   • Perpendicular positioning also works (side-to-side rotation)
4. Stance: Athletic stance, feet shoulder-width apart
   • Knees slightly bent, weight on balls of feet
5. Grip: Both hands grip end of barbell, interlaced or stacked
   • Bar at chest height when standing tall
6. Core engagement: Brace core before initiating movement
7. Torso position: Chest up, shoulders back, neutral spine

Equipment Setup

Equipment	Details	Notes
Barbell	Standard Olympic barbell	45 lbs empty
Landmine	Landmine attachment or corner	Secure and stable
Weight Plates	5-45 lbs per side	Start with 10-25 lbs total
Space	6-8 feet arc radius	Room to rotate side to side

Setup Cue

"Athletic stance, bar at chest, core braced — create a stable base before rotating"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating stable starting position

1. Stand facing landmine, bar at chest height
2. Athletic stance, knees soft
3. Both hands grip end of barbell
4. Core braced, shoulders packed
5. Weight evenly distributed on both feet

Tempo: Controlled setup

Feel: Stable, balanced, ready to move

➡️ Rotation to Right

What's happening: Controlled rotation with core and hips

1. Rotate torso and hips to the right
2. Bar moves in an arc from center to right side
3. Pivot on balls of feet — right foot stays planted, left heel can lift
4. Keep bar at chest height (or allow slight arc)
5. Maintain core tension throughout
6. Breathing: Exhale as you rotate

Tempo: 2 seconds to rotate

Feel: Obliques on left side engaging to control rotation

Critical: Rotation comes from hips and torso together, not just arms

🔄 Center Position

What's happening: Returning to neutral before opposite rotation

1. Reverse rotation, bringing bar back to center
2. Re-brace core at center
3. Both feet planted, weight centered
4. Breathing: Inhale at center

Tempo: 2 seconds to return

Common error here: Rushing through center, losing control

⬅️ Rotation to Left

What's happening: Opposite side rotation

1. Rotate torso and hips to the left
2. Bar moves in arc from center to left side
3. Pivot on balls of feet — left foot stays, right heel lifts
4. Same mechanics as right side rotation
5. Breathing: Exhale as you rotate

Tempo: 2 seconds to rotate

Feel: Opposite obliques engaging, alternating control

Note: Each side counts as one rep (or total reps both sides)

Key Cues

Primary Cues

• "Hips and core rotate together" — total body movement
• "Control the arc" — smooth, deliberate rotation
• "Stay tall, chest proud" — maintain posture
• "Pivot on your feet" — allows full rotation

Tempo Guide

Goal	Tempo	Example
Strength	2-1-2-1	2s rotate, 1s pause, 2s return, 1s center
Hypertrophy	2-2-2-1	2s rotate, 2s hold, 2s return, 1s reset
Power	1-0-1-0	Explosive rotation, controlled return, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques	Torso rotation, anti-rotation control	█████████░ 90%
Core/Abs	Stabilization, power transfer	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Shoulders	Support bar, stabilize shoulder girdle	███████░░░ 70%
Chest	Press component (if pressing variation)	██████░░░░ 65%
Glutes/Hips	Hip rotation, power generation	███████░░░ 75%

Stabilizers

Muscle	Role
Legs	Ground force, stability
Back	Maintain upright posture

Muscle Emphasis

To emphasize obliques: Slow controlled rotation, focus on core twist To emphasize total body power: Explosive rotation from hips To emphasize shoulders: Add press component at end ranges

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
All arms, no rotation	Moving bar with arms only	Misses core training entirely	"Hips and torso drive, arms hold the bar"
Leaning/bending over	Torso flexes forward or sideways	Reduces core engagement, back strain	"Stay tall, chest up throughout"
Locked feet	Feet don't pivot	Limits rotation, knee stress	Allow heels to lift, pivot on balls of feet
Too heavy	Can't control rotation	Poor form, momentum instead of muscle	Start with 10-25 lbs, progress slowly
Rushing movement	Fast, uncontrolled rotation	Reduced muscle activation, injury risk	Slow, controlled tempo with pauses

Most Common Error

Moving the bar with arms instead of rotating the core — the bar should move because your torso is rotating, not because your arms are pushing it. This defeats the entire purpose of the exercise.

Self-Check Checklist

• Standing tall, chest up throughout movement
• Hips and torso rotate together
• Feet pivot to allow full rotation
• Bar moves in smooth arc (not jerky)
• Controlled tempo, no momentum

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🔀 Variations

By Position

Standing (Standard)

Aspect	Details
Position	Standing, facing landmine
Stance	Athletic stance, shoulder-width
Best For	Functional strength, total body integration
Emphasis	Full body rotation, athletic power

Half-Kneeling

Aspect	Details
Position	One knee down, other foot forward
Stance	Inside knee down (rotation side)
Best For	Isolating core rotation
Emphasis	Pure torso rotation, reduces leg drive

Key difference: Removes lower body power, focuses on core only

Tall Kneeling

Aspect	Details
Position	Both knees down, upright torso
Stance	Knees hip-width apart
Best For	Maximum core isolation
Emphasis	Eliminates all leg drive, pure core

By Movement Pattern

Standard Rotation

Variation	Movement	Focus
Side-to-Side Rotation	Rotate from center to each side	Balanced oblique work

Landmine Rainbow

Variation	Movement	Focus
Overhead Arc	Rotate overhead in rainbow arc	More range of motion, shoulder involvement

Rotational Press

Variation	Movement	Focus
Rotation + Press	Rotate, then press bar away at end range	Adds chest/shoulder work

Starting Position Options

Starting Position	Description	When to Use
Facing Landmine	Standard, front-to-back then rotation	Most common, balanced
Perpendicular	Side-to-side rotation only	Pure rotational emphasis
Angled	45° to landmine	Variation of movement pattern

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per side)	Rest	Load	RIR
Strength	3-4	8-12	90s-2min	Moderate-heavy	2-3
Power	3-4	6-8	2-3 min	Moderate (explosive)	3-4
Hypertrophy	3-4	12-15	60-90s	Moderate	2-3
Endurance	2-3	15-20+	45-60s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Core-focused	First or second exercise	Primary rotational movement
Full-body	After main lifts	Core accessory work
Athletic training	During power block	Functional rotational strength
Upper body day	Middle or end	Supplemental core work

Equipment Availability

Requires landmine attachment or secure corner. If unavailable, substitute cable woodchops or med ball rotational throws.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets, light weight (10-25 lbs)
Intermediate	2-3x/week	3-4 sets, moderate weight (25-45 lbs)
Advanced/Athlete	3-4x/week	4 sets, varied weights and tempos

Progression Scheme

Progressive Overload

Progress by adding weight (5-10 lbs), changing stance (standing to half-kneeling to single-leg), or increasing tempo demands (pauses, explosive).

Sample Progression

Week	Position	Load	Sets x Reps	Notes
1	Standing	25 lbs	3x10/side	Learn pattern
2	Standing	35 lbs	3x10/side	Add weight
3	Standing	35 lbs	3x12/side	Add reps
4	Half-kneeling	25 lbs	3x10/side	Variation focus
5	Standing	45 lbs	3x10/side	Continue progression

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Pallof Press	Learning anti-rotation first
Russian Twist (Weighted)	Building rotational foundation
Half-Kneeling Landmine Rotation	Isolating core, reducing complexity

Progressions (Harder)

Exercise	When Ready	Link
Single-Leg Landmine Rotation	Can do 3x12 with 45+ lbs, perfect form
Landmine Rotational Press	Want to add press component
Explosive Landmine Rotation	Building rotational power/speed

Alternatives (Same Goal, Different Movement)

Cable Variations

Alternative	Equipment	Good For
Cable Woodchop	Cable machine	Constant tension, various angles
Cable Rotational Press	Cable machine	Combines rotation and press

Free Weight

Alternative	Equipment
Russian Twist (Weighted)	Medicine ball or dumbbell
Dumbbell Woodchop	Single dumbbell

Explosive/Power

Alternative	Benefit
Med Ball Rotational Throw	Explosive power release
Rotational Med Ball Slam	Maximum power expression

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Rotational force on spine	Use lighter weight, half-kneeling position
Shoulder injury	Supporting barbell weight	Reduce weight or avoid if painful
Oblique strain	Rotational force on obliques	Wait until healed, start light
Hip issues	Hip rotation under load	Reduce weight, focus on torso rotation

Stop Immediately If

• Sharp pain in lower back or obliques
• Shoulder pain while holding bar
• Loss of balance or control
• Any "pulling" sensation in core or hip
• Knee pain from pivoting

Injury Prevention

Strategy	Implementation
Start light	Use 10-25 lbs initially, learn movement pattern
Proper stance	Athletic position, allow feet to pivot
Controlled tempo	No jerking or momentum
Full warmup	Dynamic stretching, light rotations before loading
Equal both sides	Same reps each side to prevent imbalances

Common Safety Issues

Lower back strain:

• From excessive weight or poor rotation mechanics
• Focus on rotating hips and torso together
• Don't lean forward or hyperextend

Shoulder discomfort:

• From gripping bar too tightly or poor shoulder position
• Keep shoulders packed, relaxed grip
• Reduce weight if shoulders hurt

Oblique strain:

• From explosive rotation with too much weight
• Progress weight gradually
• Warm up thoroughly

Most Common Injury

Lower back strain from rotating with too much weight or poor mechanics. Always start lighter than you think you need. Focus on smooth, controlled rotation with proper posture.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Rotation (transverse plane)	60-90° rotation	🟡 Moderate
Shoulder	Stabilization, holding bar	Minimal movement	🟡 Moderate
Hip	Rotation, weight transfer	45° internal/external rotation	🟡 Moderate
Knee	Stabilization	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Spine	60° rotation each side	Can look fully over shoulder	Thoracic rotation drills
Hip	45° rotation	Can rotate hips smoothly in stance	Hip mobility work, 90/90 stretch
Shoulder	Overhead reach	Can hold bar at chest without pain	Shoulder mobility drills

Joint Health Note

Landmine rotations are joint-friendly because the arc path reduces stress compared to linear movements. The standing position is functional and mimics real-world rotational patterns. Safe for healthy spines when done with proper form.

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❓ Common Questions

How much weight should I use?

Start with just the barbell (45 lbs) or add 10-25 lbs total. You should be able to control the rotation smoothly without momentum. Most people work in the 25-65 lb range for strength training.

Should I stand facing the landmine or perpendicular to it?

Facing the landmine is most common — allows for front-to-back and rotational movement. Perpendicular (side-to-side) is a valid variation that emphasizes pure rotation. Try both and see what feels better for your goals.

Can I do this without a landmine attachment?

Yes — wedge one end of barbell securely into a corner of a room (use a towel to protect the wall). Make sure it's stable and won't slip during rotation.

How is this different from cable woodchops?

Both train rotation, but landmine rotations use a barbell in an arc path (more free-weight feel), while cable woodchops have constant tension from cable. Landmine allows for heavier loading; cable provides more angle variations.

Should my feet pivot?

Yes — allow your heels to lift and feet to pivot naturally. Locked feet limit rotation and can stress the knees. The pivot allows full hip and torso rotation.

Can I make this explosive for power training?

Yes — use lighter weight (30-50% of your strength load) and rotate explosively while maintaining control. This develops rotational power for sports like golf, baseball, and tennis.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation — Tier A
• NSCA Exercise Technique Manual — Tier A
• Santana, J.C. (2015). Rotational Training for Performance — Tier B

Programming:

• NSCA Essentials of Strength Training — Tier A
• Functional Training Institute — Tier B

Technique:

• Strength & Conditioning Journal — Tier A
• T-Nation Landmine Exercise Guide — Tier C

Safety:

• NSCA Position Statement on Core Training — Tier A
• McGill, S. (2015). Back Mechanic — Tier A

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For Mo

When to recommend this exercise:

• User has access to landmine attachment or barbell
• User wants standing, functional core training
• User plays rotational sports (golf, baseball, tennis, hockey)
• User has solid core foundation and wants to progress rotations

Who should NOT do this exercise:

• No access to landmine or barbell → Suggest Cable Woodchop or Russian Twist
• Acute back or oblique injury → Suggest Pallof Press
• Beginner to rotational training → Start with Russian Twist
• Shoulder issues → Avoid or use very light weight

Key coaching cues to emphasize:

1. "Stand tall, chest up throughout the movement"
2. "Hips and torso rotate together, arms just hold the bar"
3. "Allow your feet to pivot — don't lock them down"
4. "Control the arc — smooth, deliberate rotation"

Common issues to watch for in user feedback:

• "I feel this in my arms/shoulders" → Moving bar with arms; cue hip and torso rotation
• "My back hurts" → Likely leaning or using too much weight; reduce load, stay tall
• "I can't rotate very far" → Feet may be locked; cue foot pivot, check hip mobility
• "This feels awkward" → Normal at first; practice with light weight to find rhythm

Programming guidance:

• Pair with: Anti-rotation work (pallof press), compound lifts (as accessory)
• Avoid same day as: Can be done any day; complements most programs
• Typical frequency: 2-3x/week as part of core training
• Place after main lifts during accessory/core work

Progression signals:

• Ready to progress when: 3x12/side with perfect form, controlled tempo, 1-2 RIR
• Regress if: Can't control rotation, leaning or compensating, discomfort
• Consider variation if: Want more challenge → half-kneeling (harder on core) or explosive tempo

Red flags:

• Leaning forward or sideways → lose upright posture, immediate correction
• Using momentum/jerking bar → reduce weight, slow down
• Pain in back, obliques, or shoulders → reduce weight or stop

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Last updated: December 2024