Landmine Core Rotation
The Landmine Core Rotation is a dynamic functional exercise that strengthens the obliques and total core through a controlled rotational arc. Using a barbell anchored in a landmine attachment, this movement builds rotational power and abdominal stability.
Iridium monitors cumulative fatigue on your anterior deltoids from recent sessions to ensure your shoulders can stabilize the barbell without limiting core engagement. This volume counts specifically toward oblique landmarks, allowing the algorithm to balance rotational training with standard flexion movements like crunches. Progression is driven by comparing weight and RPE trends to ensure load increases don't compromise control.
Form Cues
- Stand with feet shoulder-width apart and knees slightly bent
- Keep your arms fully extended and straight throughout the arc
- Brace your core tightly as if preparing for a punch
- Move the barbell in a smooth rainbow shape from hip to hip
- Exhale forcefully as you bring the weight back to center
- Don't bend your elbows to move the weight
- Don't allow your lower back to arch or hyperextend
- Don't swing the barbell using momentum
- Don't let your shoulders shrug up toward your ears
- Don't twist your hips excessively; keep them stable
Common Mistakes
- Bending the elbows
- Arching the lower back
- Using excessive momentum
- Shrugging the shoulders
- Rotating hips instead of the torso
Muscles Worked
This exercise primarily targets the internal and external obliques, which drive the rotational movement and stabilize the trunk. The rectus abdominis works intensely to brace the spine, while the anterior deltoids and upper back muscles remain engaged isometrically to support the barbell throughout the arc.
Primary
Secondary
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