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.
Since rotational exercises often carry a higher risk for the lower back when performed under fatigue, the AI tracks your RPE and set duration to ensure you maintain safe intensity levels. If your recovery metrics or HRV indicate high systemic stress, the app may suggest reducing the weight or volume to prioritize form over load. Additionally, if you have previously logged lower back pain, the system can automatically recommend stability-focused regressions like the Pallof Press before reintroducing this dynamic movement.
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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