top of page

Landmine Twist 101 Video Tutorial

Gym Modified Variation Core Exercise

0

Landmine Twist
Landmine Twist

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Core

Required Equipment

Barbell

Fitness Level

Intermediate

Variations

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Landmine Twist is a dynamic core exercise that primarily targets the abdominal muscles with secondary engagement of the obliques. Using a barbell anchored into a landmine attachment or securely placed in a corner, the individual stands perpendicular to the barbell with feet shoulder-width apart and knees slightly bent. Holding the end of the barbell with both hands, they rotate their torso to one side, lowering the barbell towards the hip, then reverse the motion to the opposite side. This twisting motion engages the core muscles, particularly the abdominals, while also targeting the obliques as they assist in the rotational movement. The Landmine Twist is an effective exercise for building core strength, improving rotational stability, and enhancing overall abdominal definition.

How to Perform

  1. Begin by securely positioning a barbell into a landmine attachment or anchoring it in a corner of the room. Ensure the barbell is loaded with an appropriate weight for your fitness level.

  2. Stand perpendicular to the barbell with your feet shoulder-width apart and knees slightly bent, maintaining a stable stance.

  3. Grip the end of the barbell with both hands, palms facing each other, and raise it from the floor to shoulder height. Extend your arms in front of you, creating tension in your core muscles. This position serves as your starting point.

  4. Initiate the movement by rotating your trunk and hips as you swing the weight downwards towards one side of your body. Maintain control and avoid using momentum to swing the barbell.

  5. Keep your arms extended throughout the exercise to maximize engagement of the abdominal muscles and obliques.

  6. Reverse the motion by rotating your trunk and hips in the opposite direction, swinging the weight all the way to the other side of your body.

  7. Continue alternating the twisting motion from side to side until you have completed the desired number of repetitions or time duration for your set.

  8. Focus on maintaining proper form and controlled movement throughout the exercise to effectively target the abs and obliques while minimizing the risk of injury.

  9. Remember to breathe steadily and rhythmically throughout the movement, exhaling as you twist and inhaling as you return to the starting position.

  10. Incorporate the Landmine Twist into your core workout routine to improve rotational strength, stability, and overall abdominal definition. Adjust the weight as needed to challenge yourself while maintaining proper technique.

Tips

  1. Begin by setting up a barbell securely into a landmine attachment or anchoring it in a corner.

  2. Load the barbell with an appropriate weight for your fitness level.

  3. Stand perpendicular to the barbell with feet shoulder-width apart and knees slightly bent.

  4. Grip the end of the barbell with both hands, palms facing each other, and raise it to shoulder height with arms extended.

  5. Initiate the movement by rotating your trunk and hips, swinging the weight downwards towards one side.

  6. Keep your arms extended throughout the exercise to engage the abdominal muscles and obliques.

  7. Reverse the motion by rotating in the opposite direction, swinging the weight to the other side.

  8. Maintain control and avoid using momentum to swing the barbell.

  9. Continue alternating the twisting motion from side to side for the desired number of repetitions.

  10. Focus on proper form, controlled movement, and breathing throughout the exercise to effectively target the abs and obliques while minimizing the risk of injury.

How Not to Perform

  1. Avoid using excessive weight: Choose a weight that allows you to maintain proper form and control throughout the movement, rather than selecting a weight that compromises your technique.

  2. Do not use momentum: Resist the temptation to swing the barbell using momentum, as this reduces the effectiveness of the exercise and increases the risk of injury. Focus on controlled movements.

  3. Avoid rounding your back: Maintain a neutral spine throughout the exercise and avoid rounding your back, as this can strain the lower back muscles. Engage your core to stabilize your spine.

  4. Do not neglect your breathing: Remember to breathe steadily and rhythmically throughout the exercise. Avoid holding your breath, as this can increase tension and reduce performance.

  5. Avoid overarching your shoulders: Keep your shoulders relaxed and avoid overarching them during the twist. This ensures that the movement is generated from your core muscles rather than your shoulders.

  6. Do not let your arms collapse: Keep your arms extended throughout the exercise to maintain tension in the abdominal muscles and obliques. Avoid allowing your arms to collapse towards your body.

  7. Avoid twisting too far: While it's important to rotate your trunk and hips, avoid twisting too far beyond your range of motion, as this can strain the muscles and joints.

  8. Do not rush the movement: Focus on performing the exercise with slow, controlled movements to maximize muscle engagement and minimize the risk of injury. Avoid rushing through the exercise.

  9. Avoid shifting your hips: Keep your hips stable throughout the exercise and avoid shifting them from side to side. This ensures that the movement is isolated to the abdominal muscles and obliques.

  10. Do not neglect proper form: Prioritize maintaining proper form and technique over the number of repetitions or weight lifted. This ensures that the targeted muscles are effectively engaged and reduces the risk of injury.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

EQUIPMENT

Body Weight

EXECUTION

Isolation

FITNESS LEVEL

Intermediate

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

EQUIPMENT

Body Weight

EXECUTION

Isolation

FITNESS LEVEL

Intermediate