Landmine Rotation
Develop rotational core strength and coordinated trunk power.
Primary Muscle
Obliques
Secondary Muscles
Shoulders
Difficulty
Intermediate
Equipment
Barbell, Landmine Attachment
Primary
Obliques
Equipment
Barbell, Landmine Attachment
Level
Intermediate
Exercise Overview
Develop rotational core strength and coordinated trunk power.
Muscles Worked
Primary
Secondary
Why Perform This Exercise?
- Develops rotational power and core control
- Improves athletic transfer and coordination
- Builds oblique and trunk strength
- Supports anti-rotation balance in programs
Equipment Required
Required
Barbell, Landmine Attachment
Alternative Equipment
Technique
- 1.Rotate through the thoracic spine while keeping hips stable.
- 2.Control both the concentric and eccentric phases.
- 3.Keep core engaged to protect the lower back.
- 4.Use a load you can move with full control.
Coaching Cues
Key Cue
Rotate through the torso while keeping hips stable.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Rotating from the lower back only
- Using excessive load too soon
- Rushing the eccentric
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Landmine Rotation work?
Landmine Rotation primarily targets Obliques. Secondary emphasis includes Shoulders. This compound movement uses a rotation pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Landmine Rotation good for beginners?
Landmine Rotation is rated Intermediate difficulty. Beginners can use it after learning basic movement patterns, but should start light and prioritize form. Use controlled reps and stop before form breaks down.
How many sets should I perform for Landmine Rotation?
Most programs use 3–4 working sets of 8–15 reps depending on goal. Rest 2–3 minutes between sets for heavy work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Landmine Rotation at home?
Landmine Rotation typically requires Barbell, Landmine Attachment. At home you may need substitute equipment or a gym setup, unless you have the listed gear available.