Landmine Feet Elevated Russian Twist

Instructions for proper form

1. Begin by sitting on the floor with your legs extended in front of you. 2. Position the landmine barbell so that it is secured at one end against a wall or in a landmine attachment. 3. Grab the other end of the barbell with both hands at chest height, maintaining a neutral grip. 4. Lean back slightly, engaging your core to maintain stability. 5. Lift your feet off the ground, balancing on your sit bones, and keep your legs together. 6. From this position, rotate your torso to the right, bringing the barbell towards your right hip while keeping your arms straight. 7. Return to the center, then rotate your torso to the left, bringing the barbell towards your left hip. 8. Continue this twisting motion, ensuring your core remains engaged and your movements are controlled.

Common mistakes to avoid

1. Rounding your back: Keep your spine neutral to avoid strain. 2. Not engaging the core: Ensure your abdominal muscles are activated throughout the exercise. 3. Over-rotating: Avoid excessive movement which can lead to injury; rotate only as far as your body comfortably allows. 4. Rushing through the reps: Perform the movements slowly and with control to maximize engagement and minimize risk of injury.

Benefits

Specific benefits of the exercise

1. Improves rotational strength in the core. 2. Targets the obliques and strengthens the midsection. 3. Enhances athletic performance by improving torso stability during movements.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to see improved core strength and muscle definition in your obliques within 4-6 weeks..

Who this exercise is best for

This exercise is beneficial for individuals looking to enhance their core stability, athletes requiring rotational strength for sports, and those looking to improve overall abdominal conditioning.

Scientific studies supporting its effectiveness

Studies have shown that rotational core exercises, like the Russian Twist, effectively activate the oblique muscles, contributing to a stronger core and overall stability. Research published in various fitness journals supports the integration of landmine exercises in functional training for core strength.

Variations

Beginner modifications

1. Perform the exercise without elevating the feet to build initial strength. 2. Use a lighter weight barbell to focus on mastering the movement pattern. 3. Consider keeping the feet on the ground or performing it seated on a stability ball for increased support.

Advanced progressions

1. Elevate your feet higher by placing them on an exercise bench or stability ball to increase difficulty. 2. Add weight by holding a plate or kettlebell to challenge core stability. 3. Increase rotation speed while maintaining control for dynamic strength.

Integrations

Complementary exercises

1. Plank variations (front, side) to enhance core stability. 2. Bicycle crunches for comprehensive abdominal engagement. 3. Deadlifts for overall strength and muscle development.

Super set recommendations

Pair the Landmine Feet Elevated Russian Twist with planks or push-ups to create a balanced workout targeting multiple muscle groups effectively.

Sample workout routines

1. Core Circuit: Landmine Feet Elevated Russian Twist, Plank, Bicycle Crunches. 2. Full Body Workout: Landmine Feet Elevated Russian Twist, Squat Press, Burpees.

Exercise combinations

Combine with hip thrusts or leg raises to create a well-rounded workout focusing on both upper and lower core stability.

Best time to do this exercise in your workout

It is best to include this exercise in the core section of your workout, either after your strength training or as part of a dedicated core stability routine.