Landmine Rotations

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) Lower Back, Shoulders, Glutes
Equipment Barbell
Emphasis Compound
Type Pull

Landmines Instruction

  • Position a barbell in a landmine attachment fixture. Or, you can pin it at the base of a corner in the wall.
  • Hold the barbell from the end-cap with your fingers interlocked.
  • Feet are just outside shoulder-width.
  • Stand slightly away from the barbell and press it overhead. 
    • At the top position, your body is angled slightly to the barbell.
    • Knees stay slightly bent throughout the exercise. 
    • Bring your armpits forward to increase your shoulder stability
  • Your core is braced. There is no arch in your back
  • You want your arms to remain straight with a slight bend in your elbows. 
  • From the top, rotate your shoulders lowering the barbell till it is hip-level.
  • Don't open your hips or turn your feet on the descent.
  • If you lower the weight to your right side, your right elbow will be bent to accompany the movement. The left arm is straight. 
  • In one fluid motion, raise the weight up to the starting position and alternate to the other side.

*Tips*

  • The arms and legs are relatively passive, your obliques and shoulders are controlling the movement.
  • You do not want your legs contributing to exercise beyond stabilizing your body.
  • Incorporate this movement as an accessory exercise. Aim for volume over heavy weight.
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