How to Do the Landmine Rotation
The landmine rotation uses one end of a barbell anchored to the floor and has you rotate the other end from hip to hip. It builds rotational strength in the obliques and trains the core to resist and control twisting. It suits lifters who want a loaded rotation exercise.
Log every set of your Landmine Rotation in Superlift
Muscles worked
Primary
- Obliques
Secondary
- Abs
- Shoulders
How to do the Landmine Rotation
- 1
Anchor one end of the barbell in a landmine attachment or wedge it into a corner.
- 2
Stand facing the bar with feet slightly wider than shoulders.
- 3
Hold the free end with both hands at chest height, arms straight.
- 4
Brace your core and pivot your feet as you rotate the bar toward one hip.
- 5
Pass through the center and rotate to the other side.
- 6
Keep your arms extended and rotate through your torso.
- 7
Control the bar at the end of each arc.
Form cues to remember
- Rotate through your torso
- Keep your arms long
- Pivot your back foot
- Brace your core throughout
Landmine Rotation video tutorial
Common mistakes
Moving only the arms
Turn your chest and hips together with the bar.
Using too much weight
Start with the bar alone and add small plates.
Swinging past control
Slow down and stop at the end of each arc.
Locking the knees
Keep a small knee bend so your hips can rotate.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps per side, 60–90 seconds rest |
|---|---|
| Strength | 3–4 sets of 6–8 slow reps per side |
| Conditioning | 3 sets of 30 seconds with a light load |
Rotating under load can stress your lower back if you rush. Keep the weight modest and make the motion smooth.
Superlift for iPhone
Track your Landmine Rotation and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Landmine Rotation FAQ
What does the landmine rotation work?
It targets the obliques, with the abs, shoulders, and hips helping.
Do I need a landmine attachment?
No. You can wedge the end of a barbell into a corner of the room or a heavy object.
How heavy should I go on the landmine rotation?
Start with just the bar, which already feels light at the free end. Add small plates, such as 2.5–5 lb (1–2.5 kg), only when your rotation stays smooth.
