Exercise Tutorial: Landmine Rotation
Table of Contents
What Is a Landmine Rotation
A Landmine Rotation is an exercise that involves the use of a barbell and a Landmine attachment. You can think of this exercise as an upright variation of the Russian Twist. The Landmine Rotation is a great movement to strengthen the core and the shoulders. The Landmine Rotation is also known as a Landmine Rainbow. Keep reading to learn more about the Landmine Rotation and how the regular performance of this movement can benefit you!
How to Do Landmine Rotations
It is very simple to learn how to do a Landmine Rotation. To start, you will need a barbell and a Landmine attachment. Don’t worry if you do not have access to a Landmine attachment, you can still perform the Landmine Rotation by placing one end of the barbell in a corner of a room.
To learn how to do a Landmine Rotation, follow these easy steps below.
Place the barbell in the Landmine attachment or corner or a room. Ensure that the barbell is secure. If you would like to use a load during your Landmine Rotation, add your desired weight to the remaining end of the barbell.
Stand directly in front of the end of the barbell with your feet wider than shoulder-width apart. Bend down to pick up the end of the barbell with both hands. Your hands can overlap each other or be interlaced. Return to a standing position and extend the arms overhead and in front of the body.
To initiate the Landmine Rotation, slowly rotate the body towards one side. Your arms will always be in front of the body and your hip will also rotate with the body. Once you have rotated towards one side of the body, rapidly return to the starting position and repeat the movement on the remaining side of the body.
You have now learned how to do a Landmine Rotation!
Landmine Rotations Form
While the Landmine Rotation is a simple exercise to both learn and perform, there are many important things to remember when it comes to exhibiting the proper form when performing this movement. Breakdowns in form during any exercise can result in injury, not targeting the desired muscles, and training a poor movement pattern.
To avoid a breakdown in form during the Landmine Rotation, be sure to keep your hands aligned with the middle of the body, and your head aligned with the hands. As well, when you rotate the body towards one side, the opposite hip should also rotate. This means the foot on the opposite side of the body will have to pivot to keep the hips in line with the shoulders. Some additional Landmine Rotation form tips include keeping a slight bend in the knees and ensuring that the rotation is coming from the upper back, not the lumbar spine.
Landmine Rotations Benefits
As with most Landmine exercises, the primary benefit is increased core strength. Landmine exercises can also help to increase speed, stability, and balance. These are all important aspects for our overall fitness and health as our core is involved in most of the exercises and movements we perform during daily life. An unstable or weak core is often the source of our exercise breakdowns, so the regular performance of movements such as the Landmine Rotation is a fantastic way to keep the core strong and engaged!
Additionally, Landmine Rotations are also beneficial for those who play sports such as Rugby, Golf, Tennis, Field Sports, and Rowing.
Landmine Rotation Muscles Worked
The Landmine Rotation will increase strength in the core muscles. This includes the Rectus Abdominis, Transverse Abdominis, External Obliques, and Internal Obliques. Secondary muscles that are engaged during the Landmine Rotation include the Deltoids and the Scapular Stabilizers in the Upper Back.
Why Is The landmine Rotations Useful
The Landmine Rotation is a useful exercise because there are two different ways to perform the movement. You can perform a Landmine Rotation with rotation of the hips as we described above, or you can perform a Landmine Anti-rotation. The Landmine Anti-rotation keeps the hips, knees, and feet still so movement is only produced in the upper body. While both variations of the Landmine Rotation will increase core strength, the Landmine Rotation that we described above allows for increased speed.
Moreover, the Landmine Rotation is useful because you can regress the exercise to be performed on the knees. Performing the Landmine Rotation on the knees can help to reduce stress on the lower back and further target the muscles of the core.
Landmine Rotation Alternatives
There are many rotational exercises that you can perform as alternatives to the Landmine Rotation. Some of these Landmine Rotation Alternatives do not need any equipment!
Dumbbell Woodchop
Medicine Ball Rotational Throw
Dumbbell Woodchop
Holding a light dumbbell with both hands, stand with your feet hip-width apart. Bring the dumbbell up to the left side of the head. Next, swing the dumbbell down towards the outside of the opposite hip. Continue to alternate between lowering and raising the dumbbell across the body, as if you were splitting a piece of wood! Don’t forget to switch sides once you have completed your reps.
Medicine Ball Rotational Throw
To perform a Medicine Ball Rotational Throw, you will need a medicine ball and a strong wall to throw the ball against. Stand about 2-3 steps away from the wall. Begin with the ball at hip height on the side of the body that is furthest from the wall. Slightly squat down to help initiate the throw across the body to the wall. As you catch the ball, slightly squat down and guide the ball back to the starting position. Repeat this movement for about 12-15 reps. Don’t forget to switch sides after!
Landmine Rotation Variations
The Landmine Rotation that we originally described has a few different ways that it can be performed. Check them out below!
Landmine Half-Rotation
Landmine Anti-Rotation
Landmine Half-Rotation
The Landmine Half-Rotation focuses on one side of the body. Instead of alternating sides during the conventional Landmine Rotation, you will only perform the movement on one side of the body. This variation of the Landmine Rotation helps the user to focus on stopping the barbell at the top of the movement and driving the barbell up to complete each repetition.
Landmine Anti-Rotation
The Landmine Anti-rotation is the variation of the Landmine Rotation where the hips, knees, and feet are in a fixed position. Resisting the rotation of the hips helps to promote strength, stability, and control within the body. It can be helpful to perform this variation on the knees to reduce stress on the lumbar spine.
