Landmine Rotation
Quick Information
Category
Functional Training
Difficulty
Intermediate
Equipment
Barbell, Squat Rack
Primary muscle group
Obliques
Secondary muscle groups
Deltoids, Gluteus Maximus, Erector Spinae
Movement pattern
Trunk Rotation
Training goal
Power
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Baseball, Tennis
Overview
Purpose. Build rotational strength and control through the trunk and hips.
How it fits the system. An intermediate-level trunk rotation entry in the Functional Training section, programmed to develop power. Related work in the library: Cable Lift and Cable Woodchop.
Primary muscles
Obliques
Secondary muscles
Deltoids, Gluteus Maximus, Erector Spinae
Movement pattern
Trunk Rotation
Equipment
Barbell, Squat Rack
Difficulty
Intermediate
How to Perform
- Set one end of a barbell in a landmine and hold the free end at chest height with both hands.
- Stand with the feet slightly wider than the shoulders and the arms fairly straight.
- Brace the trunk and keep the ribs down.
- Rotate the bar down and across to one hip, pivoting the back foot.
- Control the arc and reverse smoothly to the other side.
- Keep the arms in the same relationship to the chest throughout.
Coaching Cues
- Rotate from the hips and mid back, not the lower back.
- Let the back foot pivot so the knee is not twisted.
- Control the change of direction.
Common Mistakes
- Twisting only at the lumbar spine.
- Letting the arms collapse towards the body.
- Using load so heavy the movement becomes a swing.
Progressions & Regressions
Progressions
Add load or increase the speed of the rotation.
Regressions
Reduce range and load.
When to Use It
When to use
As rotational strength work for combat and rotational sport athletes.
When not to use
With current lower-back symptoms aggravated by rotation.
Programming
3 sets of 8 to 12 reps per side.
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