How heavy should the barbell be for this exercise?

Start with an empty barbell to master the rotational path and stability requirements. Only add small plates once you can complete the movement without losing your balance or arching your back.

Is this the same as a Landmine Rainbow?

Yes, the Landmine Meadow is often referred to as a Landmine Rainbow or Landmine Rotation. They all describe the same semi-circular path used to engage the obliques.

Should I feel this in my lower back?

No, you should feel the tension primarily in your sides and stomach. If your lower back hurts, reduce the range of motion and ensure you are pivoting your feet to protect your spine.

How to Do the Landmine Meadow Exercise for Core Strength

Master the Landmine Meadow with our expert guide. Learn the proper technique to build oblique strength and rotational stability with a landmine barbell.

How to Perform

Place one end of a barbell into a landmine attachment and stand facing the bar with your feet shoulder-width apart.
Grip the end of the barbell with both hands using an interlocking grip and hold it at chest height with your arms slightly extended.
Rotate your torso to one side, lowering the bar toward your hip in a controlled arc while keeping your arms relatively straight.
Pivot your trail foot slightly to allow for a full range of motion without straining your knees.
Engage your core to reverse the movement and swing the bar back up and over to the opposite hip.
Maintain a tall posture and resist any forward rounding of the spine throughout the entire rotation.
Continue alternating sides for the desired number of repetitions while maintaining constant tension in the midsection.

Common Mistakes

Using excessive momentum to swing the bar rather than controlled muscle contraction.
Keeping the feet glued to the floor which puts unnecessary torque on the knee joints.
Rounding the lower back when the bar reaches the bottom of the arc.
Bending the elbows too much which shifts the load from the core to the biceps.

Muscles Worked

Primary movers

Core

Stabilizers

Obliques
Shoulders
Transverse Abdominis

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Core · Core