Landmine Twist: How To Do and Muscles Worked

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The Landmine twist, also known as landmine rotation, is extremely versatile and effective for strengthening the core and building functional strength.

It is a rotational abdominal movement performed using an angled barbell anchored at floor level in a landmine device.

If you don’t 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.

Landmine’s oblique twist benefits can be awe-inspiring. When done correctly and consistently over time, it can help you build strength. Some other benefits include,

  • Strengthen the core muscles, including abs oblique and lower back.
  • The landmine twist also engages the shoulders, hips, and legs.
  • It develops rotational strength.
  • Improve spinal mobility and flexibility.
  • Improves balance and coordination.
  • It has a high energy demand and helps to lose fat.
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Landmine Twist
Table of Contents

Landmine Twist Muscles Worked

  • The Landmine Twist targets the Oblique, Abs, and Lower back muscles. 
  • The deep muscles of the transversus abdominis, shoulder, and hips also engage in the landmine oblique rotation.

How To Do Landmine Twist

  1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  2. Grab the ends of the bar with both hands, raise it from the floor, and take it to shoulder height with both hands.
  3. Position your feet slightly wider than shoulder-width apart.
  4. Keep your lower body aligned and turn the bar towards your right.
  5. Continue rotating to your right until the bar reaches waist level.
  6. Your shoulders and head should follow the bar’s movement, and your arms should remain straight (beginners can start with a bend on the elbow).
  7. Reverse the motion to swing the weight to the opposite side.
  8. Repeat the sequence as desired, then relax.
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Form and Tips

Landmine Rotation can appear as a simple rotational movement. However, errors are common when you do not have the correct landmine oblique twist form. To have the proper form, make sure you,

  • Keep your back straight and avoid rounding your shoulders.
  • If you’re new to the Landmine Twist, start with a light.
  • Ensure your set-up is secure before each exercise, especially if using a corner wall setup.
  • Exhale as you twist the barbell to the side, and inhale as you return to the starting position.
  • Do not bend the neck; keep a neutral gaze. 
  • Ensure you pivot on the balls of your feet as you twist. This helps reduce your knees’ stress and allows for a smoother rotation.
  • While performing the twist, keep your arms straight but not locked. This ensures the movement is driven by your core, not your arms.
  • If the standard landmine twist is too challenging, you can modify it by performing the exercise kneeling or sitting.
Landmine Twists

FAQs

What muscles does landmine rotation work?

The Landmine rotation mainly works the Obliques, Abs, and Lower back muscles. Obliques are the muscles that connect your lats and abs. These muscles help you twist or turn your upper body.

Other muscles that were worked while doing the landmine oblique rotation included the deep muscles of the core.

Are landmines good for abs?

Yes, landmine exercises are one of the best ways to target core muscles including the abs, core, and lower back. Adding landmine workouts to your regimen can be a great way to build strong and visible six pack abs.

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