Abs
Landmine Rotation
The Landmine Rotation is a strength exercise with a landmine for your abs. Share of the load in the Zulta muscle model: obliques 46%, upper abs 11% and lower abs 9%.
How to do it
- Set one end of a barbell in a landmine and stand facing it, feet shoulder-width.
- Hold the loose end of the bar at chest height with both hands, arms extended.
- Rotate the torso and hips to move the bar down to the outside of one hip.
- Turn back through the middle and move the bar to the other side.
- Keep alternating with a steady rhythm and a braced trunk.
Tips
- Let the hips lead the turn and the shoulders follow.
- Control the bar at the bottom of each side instead of bouncing.
Common mistakes
- Turning only with the arms while the torso stays still.
- Leaning back to balance the bar.
- Using a weight that pulls you off balance.
Muscles worked by the Landmine Rotation
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Swinging the bar end from hip to hip. Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.
Landmine Rotation alternatives
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Frequently asked questions
What muscles does the Landmine Rotation work?
Mainly the obliques. The upper abs, lower abs and front delts assist.
Is the Landmine Rotation good for beginners?
The Landmine Rotation is rated intermediate. If you are new, learn the Cable Woodchop first and build up from there.
What is a good alternative to the Landmine Rotation?
For example the Landmine 180, Cable Woodchop and Horizontal Cable Woodchop. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.