Landmine Twist: Video Tutorial & Exercise Guide
| Workout | Landmine Twist |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Obliques |
| Equipment Required | Barbell, Landmine |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Landmine Twist: Video Tutorial & Exercise Guide
Secondary Muscles Group
Landmine Twist: Step-by-Step Guide
- Step 1: Secure one end of a barbell in a landmine attachment or corner of the room. Stand with your feet shoulder-width apart, facing the loaded end of the barbell.
- Step 2: Grasp the barbell with both hands at the end of the bar, arms fully extended in front of you. Keep your core engaged and your body upright.
- Step 3: Rotate your torso to one side, allowing your hips and knees to pivot naturally as you bring the barbell toward your hip on that side.
- Step 4: Reverse the movement by rotating your torso to the opposite side, bringing the barbell across your body in an arc-like motion.
- Step 5: Continue alternating sides for the desired number of reps, focusing on controlled, fluid movements and keeping your core engaged throughout.
Landmine Twist: Overview
The Landmine Twist is a rotational core exercise that targets your obliques and engages your entire core. This movement also activates your shoulders, hips, and legs, making it a dynamic full-body exercise that improves core strength and rotational power.
Landmine Twists are perfect for athletes and anyone looking to build core stability and strength, particularly in sports or activities that require twisting and rotation. This exercise can be modified for all fitness levels by adjusting the weight of the barbell or the range of motion.
Landmine Twists: Benefits
Landmine Twists primarily work your obliques, which help you rotate and stabilize your torso. They also strengthen the rectus abdominis and transverse abdominis, creating a stronger, more stable core.
This exercise also improves rotational strength, which is critical for athletic performance in sports like golf, tennis, baseball, and martial arts. Additionally, the Landmine Twist activates the shoulders, hips, and legs, making it a great full-body movement.
By using a barbell in the landmine position, you add a unique form of resistance that allows you to safely practice rotational movements, enhancing core control and power.
Landmine Twists: Pro Tips & Advanced Techniques
To maximize the effectiveness of Landmine Twists, keep your arms fully extended and focus on rotating through your core rather than just moving your arms. Pivot your feet and rotate your hips as you move the barbell to each side, keeping your core engaged throughout. For an added challenge, increase the weight on the barbell or slow down the tempo of the movement to increase time under tension.
Landmine Twists: Progression Plan
Beginner
Intermediate
Advanced
Landmine Twist: Frequently Asked Questions (FAQs)
What muscles do Landmine Twists target?
+Landmine Twists primarily target the obliques, but they also engage the rectus abdominis, transverse abdominis, shoulders, and hips.
How can I modify Landmine Twists for beginners?
+For beginners, use a lighter barbell or limit the range of motion to ensure you can perform the exercise with proper form and control.
How often should I include Landmine Twists in my routine?
+Landmine Twists can be performed 2-3 times per week as part of a core workout or full-body routine to build rotational strength and core stability.
What common mistakes should I avoid?
+Avoid using just your arms to move the barbell. Instead, focus on rotating through your core and hips to ensure you're engaging the correct muscles.
Can I add resistance to this exercise?
+Yes, you can add more weight to the barbell or slow down the rotation to increase the intensity of the exercise and challenge your muscles further.
