WhatWorksWhat.
Obliques

Landmine Rotation

A large, smooth rotational arc powered by the hips and obliques — like swinging a heavy club through a clean arc.

Complexity · Mediumstrengthintermediate+Barbell
  • Abs
  • Chest
  • Front delts
  • Glutes
  • Obliques
  • Obliques - Obliques
  • Obliques

PrimarySecondary

What it hits

Parts of the target muscle.

  • Obliques

    Hit

    Twist, side-bend, anti-rotation.

The movement

Get it right, not roughly right.

Optimal form

4:00· The Movement Blueprint

How To: Landmine Rotation - Form & Technique

Wedge one end of a barbell into a landmine attachment or snugly into a corner padded with a towel. Stand facing the sleeve end, feet shoulder-width, knees soft. Clasp both hands around the sleeve (interlocked, or thumbs pointing up). Arc the bar from one side of the body to the other through a smooth rainbow path — hips pivoting, core tight, arms relatively straight. The power comes from the legs and rotating hips, not from pressing with the arms. Return through the same arc.

Common mistakes

  • Bending the elbows and turning it into a pressing movement — defeats the rotational stimulus.
  • Rotating so far that the lower back twists under load — stop when the torso reaches 45° to each side.
  • Disconnecting the hips — feet and hips should pivot with every rep, not fight the rotation.

Where you should feel it

A large, smooth rotational arc powered by the hips and obliques — like swinging a heavy club through a clean arc.

Injury risk · 2/10

SafetyThe longest lever moment is when the bar is at 90° to your side — that is where the obliques work hardest and where the lower back is most exposed. Start light and stay controlled.

Progression

Step back, or step up.

Same movement family, different rung. Harder versions sit above, easier versions below — tap a rung to land there.

  1. Progress toLandmine rotational slamExplosive concentric phase trains rotational power, not just strength.
  2. You're hereLandmine Rotation
  3. Step back toCable woodchopSmaller ROM, adjustable weight, and a more forgiving path.
  4. Step back toPallof pressAnti-rotation static baseline — build stiffness before dynamic rotation.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains obliques. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Half-kneeling landmine rotation

    One knee down — removes leg drive for pure core rotation focus.

    95% on target

    On target

    Same target, minor adjustment.

  • Landmine press-to-rotate

    Press the bar at the end of each rotation for additional shoulder demand.

    75% on target

    Slight shift

    More front deltoid and chest.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

Coach note

The landmine's fixed arc makes high-load rotational training unusually joint-friendly. Lifters with shoulder sensitivity who struggle with overhead cable paths often tolerate this well. An excellent bridge between anti-rotation (Pallof press) and ballistic rotational power.

Evidence