Landmine Anti-Rotation

Obliques, CoreLandmine, barbell

This movement strengthens your core by resisting rotational forces. It improves standing spinal stability and body control.

How to do it

1Face the landmine bar, holding the end with both hands at chest height with soft elbows.

2Set your feet slightly wider than shoulder-width, squeezing your abs and glutes for a solid base.

3Slowly lower the bar in an arc to one side without turning your shoulders or hips.

4Drive through your core to pull the bar back up to the center overhead or in front of your chest.

5Lower the bar in an arc to the opposite side, keeping your torso locked in place.

Common mistakes

Twisting your hips and shoulders along with the bar ruins the anti-rotation benefit.

Arching your lower back as the weight moves dumps unnecessary load into your spine.

Overloading the shoulders by lifting too heavy instead of working through the core.

Breathing

Inhale as you lower the bar to the side against resistance. Exhale as you drive it back up to the starting center position.

Make it harder or easier

To regress, use an empty bar or hold it closer to your torso. To progress, add weight or narrow your stance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.