Landmine Twist: Muscle Worked, Form, Benefits

The Landmine twist is also known as landmine rotation is extremely versatile and effective for building functional strength through all planes of motion, as well as packing on some serious muscle mass.

The Landmine Rotation is a great movement for strengthening the core and the shoulders. The Landmine Rotation is also referred to as a Landmine Rainbow.

In this post, we cover everything you need to know about exercise, we will learn- 

  • Muscles Worked During Landmine Twist
  • Rotational Twist Exercises Benefits
  • Landmine Oblique Twist Form
  • How To Do Landmine Twist Useful
  • Landmine Oblique twist alternative

Why Is The Landmine Twist Useful

The Landmine oblique twist is useful because of its numerous variations. You can strengthen the muscles of the core, and lower back with just the use of a barbell.

It is a rotational abdominal movement performed using an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room.

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.

Furthermore, the Landmine twist is useful for building power and strength, which will translate to other rotational movements.

Landmine Twist Muscles Worked

The Landmine Twist targets the Obliques, Abs, and Lower back muscles. Obliques are the muscles which connect your lats and abs, these muscles help in twisting or turning our upper body.

Other muscles worked while doing the landmine oblique rotation include deep muscles of the transversus abdominis.

This exercise, targets the oblique muscles, is very useful for tightening and developing the six pack abs.

Landmine Twists

How To Do Landmine Rotations

  1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  2. Raise the bar off the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance.
  3. Rotate the trunk as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
  4. Reverse the motion to swing the weight all the way to the opposite side.
  5. Repeat the desired number of repetition

Landmine Twist Exercises Benefits

Landmine oblique twist benefits can be very impressive. When performed correctly and consistently over time, it can allow you to achieve large strength gains. Some benefits include,

  • Increased muscular strength in the posterior chain and obliques.
  • We love variety in a workout, landmine twist has many variations.
  • Builds strength throughout the body.
  • It has a high demand for energy and helps to lose fat.
  • Due to the fixed position of one end of the barbell and the more stable and predictable bar path, landmine exercises can sometimes be an extremely valuable tool to reduce the chance of injury.
  • Landmine rotation is a great way to strengthen the core and keep it engaged.
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Landmine Twist Form

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 the elbows close to the body
  • Maintain a neutral position with the spine
  • Begin with a lightweight if new to the Landmine Twist
  • Inhale on the way up, exhale when lowering the barbell
  • Do not bend the neck, keep a neutral gaze 
  • Warm up before doing landmine twist.
  • Try to keep your arms straight.
  • Make sure your set-up is secure before each exercise, especially if you are using a corner wall set up.
  • Some additional Landmine Rotation form tips includes keeping a slight bend in the knees and making sure the rotation is coming from the upper back, not the lumbar spine.

Landmine Twist Alternatives 

There are many rotational exercises that you can perform as alternatives to the Landmine twist. Some of these landmine twist you can do.

1. Russian Twist

The Russian twist engages your core and strengthens your abdominal muscles as well as your lower back. This exercise helps to tone and tighten your abs and obliques and to trim your waist. The Russian twist also helps to improve your balance, stability, and posture.

A more advanced way of performing the Russian twist is to raise your feet a little off the floor and a weighted Russian twist.

Russian Twist oblique

2. Alternate Heel Touches

Alternate heel touches also known as lying oblique reach is an at-home workout exercise that targets the oblique and also involves abs.

It is one of the great oblique exercises that can be done quite easily by beginner and advanced athletes to activate and grow their midsection.

The exercise mimics other oblique exercises such as the dumbbell side bend and oblique crunch.

Alternate Heel Touches

3. Dumbbell Wood Chopper

The Dumbbell Wood Chopper is one of the best alternatives to the landmine oblique twist.

This is great for strengthening the twisting movement pattern of your torso, as well as improving your torso’s ability to resist twisting forces.

The Dumbbell wood chop is a compound pulling motion and a functional exercise.

Frequently Asked Question On Oblique Twist Training

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.

The Landmine Twist is a versatile exercise that targets various muscle groups, especially the obliques and core. With proper form and consistent practice, including how to work out in a gym, you can achieve improved strength and stability. If you’re in London and searching for a gym, adding this exercise to your routine can be a valuable enhancement to your fitness regimen


The Landmine twist, also known as a landmine rotation, is a core-strengthening exercise that works your obliques and abdominals all the way to your lower back. It also improves shoulder mobility.

The landmine rotation keeps the weight in a fixed pattern as you move it through the range of motion.

15 Best Weighted Oblique Exercises For A Strong Core

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