Abs
Landmine Twist
The Landmine Twist 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
- Wedge one end of a barbell into a landmine or corner and stand facing the free end, feet shoulder-width.
- Hold the end of the bar with both hands at chest height, arms nearly straight.
- Brace the trunk and turn the hips and shoulders to swing the bar down toward one hip.
- Reverse the turn to bring the bar back up through the middle and down to the other side.
- Keep alternating with a controlled pace and stable feet.
Tips
- Rise slightly onto the ball of the back foot as you turn.
- Slow the bar down before each change of direction.
Common mistakes
- Twisting the spine while the hips stay locked.
- Pulling the bar with bent arms.
- Swinging the bar so fast that you lose balance.
Muscles worked by the Landmine Twist
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 Twist alternatives
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Frequently asked questions
What muscles does the Landmine Twist work?
Mainly the obliques. The upper abs, lower abs and front delts assist.
Is the Landmine Twist good for beginners?
The Landmine Twist 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 Twist?
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.