Landmine Oblique Twists exercise
Landmine oblique twists are a powerful rotational exercise that target the obliques, abs, and core stabilizers. By using a landmine setup with a barbell, this movement builds rotational strength, balance, and coordination, making it excellent for athletes and anyone looking to enhance overall core development.
Updated By PumpPal
How to perform Landmine Oblique Twists
- Secure one end of a barbell into a landmine attachment or a corner of the room.
- Stand with your feet shoulder-width apart, facing the barbell, and hold the free end with both hands close to your chest.
- Engage your core, extend your arms slightly, and rotate your torso to one side, bringing the barbell down toward your hip.
- Use your obliques to reverse the motion, rotating the barbell up and over to the opposite side in a controlled arc.
- Continue rotating side to side, maintaining tight core engagement and steady breathing.
- Repeat for the desired number of repetitions, focusing on controlled, powerful twists.
What is Landmine Oblique Twists?
The landmine oblique twist is a standing rotational exercise that moves the free end of an anchored barbell in an arc from side to side. The trunk, shoulders, and hips coordinate to control the bar rather than forcing all movement through the lower back.
What muscles does Landmine Oblique Twists work?
The obliques and other abdominal muscles control rotation and resist unwanted extension. The shoulders, chest, upper back, glutes, hips, and legs guide the bar and stabilize the body throughout the arc.
Landmine Oblique Twists form cues and common mistakes
- Secure the bar in a landmine attachment, load it conservatively, and keep the surrounding floor clear.
- Hold the sleeve with both hands, keep the ribs stacked over the pelvis, and begin with the bar centered in front of the chest.
- Move the bar in a smooth arc while allowing the hips and feet to pivot naturally instead of twisting through a planted lower back.
- Control the bottom position near each hip and avoid using a sudden drop or rebound to reverse direction.
- Shorten the arc or reduce the load if the shoulders, spine, knees, or hips cannot stay comfortable and coordinated.
How to add Landmine Oblique Twists to a workout
Use landmine oblique twists as a core accessory after the main strength work. Begin with 2 to 4 sets of 6 to 12 controlled repetitions per side. Increase range and consistency before adding weight, and keep the same tempo in both directions.
Frequently asked questions
What muscles do landmine oblique twists work?
They emphasize the obliques and other abdominal muscles while the shoulders, chest, upper back, glutes, hips, and legs help guide and stabilize the bar.
Should the hips move during landmine twists?
Yes, the hips and feet can pivot naturally with the bar. Coordinated movement spreads the rotation through the body instead of forcing the lower back to twist while the feet remain fixed.
How many landmine twists should I do?
Start with 2 to 4 sets of 6 to 12 controlled repetitions per side. Use a load that lets you guide the full arc smoothly without bouncing or losing your stacked trunk position.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.