Landmine Half Kneeling Oblique Twist

Instructions for proper form

Start in a half-kneeling position with your right knee on the ground and your left foot flat in front of you. Hold the landmine bar with both hands at chest level, elbows bent. Engage your core and without moving your lower body, rotate your torso to the left, bringing the bar toward your left hip. Pause briefly, then return to the starting position. Ensure that your back is straight, shoulders are down, and maintain a neutral spine throughout the motion.

Common mistakes to avoid

Avoid rounding your back or arching excessively during the twist. Do not allow your hips to shift forward or back during the movement; focus on a stable lower body. Make sure the movement is driven by the core, not the arms.

Benefits

Specific benefits of the exercise

This exercise enhances rotational strength in the core, especially targeting the obliques, which are crucial for sports performance and daily activities that involve twisting and bending.

Expected results and timeframe

With consistent practice, individuals can expect improved core stability, strength, and enhanced functional movement patterns within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for athletes looking to improve their performance in sports that require rotational strength, individuals focused on core strengthening, and those recovering from lower back injuries under supervision.

Scientific studies supporting its effectiveness

Research has indicated that exercises targeting the obliques, such as the rotational twist, enhance core stability and reduce lower back pain, supporting the efficacy of rotational training in improving overall functional strength.

Variations

Beginner modifications

For a beginner modification, perform the twist without weight for a few weeks to focus on mastering the form. Alternatively, the exercise can be performed seated or using a resistance band anchored from the side to reduce intensity.

Advanced progressions

For advanced practitioners, increase the load on the landmine, or elevate the back knee for increased instability, which adds challenge to the core stabilization aspect of the movement.

Integrations

Complementary exercises

Incorporate exercises such as the plank, Russian twist, and medicine ball slams to complement the oblique engagement of the Landmine Half Kneeling Oblique Twist.

Super set recommendations

Super set this exercise with exercises like the landmine squat or deadlift to maximize core and compound muscle engagement.

Sample workout routines

A sample workout routine could include 3 sets of 10-12 reps of the Landmine Half Kneeling Oblique Twist, followed by 3 sets of planks for core endurance, and conclude with movement-based exercises like kettlebell swings.

Exercise combinations

Combine the Landmine Half Kneeling Oblique Twist with deadlifts and hanging leg raises for a comprehensive core and lower body workout.

Best time to do this exercise in your workout

This exercise is best performed in the core training segment of your workout, either at the beginning to pre-fatigue the core or in the middle to add intensity to your routine.