Landmine Rotation

Landmine variation: the anchored end creates a stable arc and diagonal resistance that is often comfortable for the shoulders, back, and hips.

• Isolation
• Barbell
• Beginner

How to do it

• Secure the end of the bar in a stable anchor
• Follow the bar’s natural arc instead of fighting it
• Keep ribs and pelvis controlled throughout the repetition

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Improvising an anchor that can slide
• Rotating or leaning the torso when the variation does not require it

Muscles worked

Primary

• Core / abs

Secondary

• Anterior deltoid

Alternatives

• Cable Wood Chopper
• Pallof Press (anti-rotation)
• Russian Twist