Strength
Landmine Rotation
A premier anti-rotational movement designed to build functional core stiffness and explosive torso power.
How to perform.
Follow the sequence — setup is half the lift.
Place one end of a barbell into a landmine attachment or a secure corner and stand facing the bar with feet shoulder-width apart.
Grasp the weighted end of the barbell with both hands using an overlapping grip and hold it at eye level with arms fully extended.
Maintain a slight bend in your knees and a neutral spine while bracing your core to prepare for the movement.
Pivot slightly on your trailing foot as you rotate the bar in a wide arc toward one hip, keeping your arms straight throughout the descent.
Reverse the movement by using your obliques to pull the bar back to the starting center position.
Repeat the rotation to the opposite side while ensuring your hips and shoulders move in coordination.
Stop the bar before it touches your leg to maintain constant tension on the core.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows which shifts the load from the core to the biceps
- Rotating the hips excessively rather than pivoting on the ball of the foot
- Allowing the lower back to arch or round during the descent
- Moving the bar too quickly and losing control over the eccentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.