Landmine Russian Twist

Instructions for proper form

Sit on the floor with your legs bent and feet flat, keeping your knees shoulder-width apart. Hold a landmine bar at both ends with both hands, arms extended towards the ceiling. Engage your core and slowly rotate your torso to one side, lowering the bar towards the floor beside you, then return to the center and rotate to the other side. Keep your back straight and avoid leaning too far back. Maintain a controlled movement throughout.

Common mistakes to avoid

Avoid rounding your back during the twist, which can put unnecessary strain on the spine. Don’t rush the movement; maintain a slow and controlled pace. Keep your feet flat on the ground; elevating them can lead to loss of stability.

Benefits

Specific benefits of the exercise

The Landmine Russian Twist enhances core stability, particularly targeting the obliques. It also improves rotational strength, which is essential for athletic performance and daily activities.

Expected results and timeframe

With consistent practice (2-3 times a week), aim for visible improvements in core strength and definition within 4-6 weeks. Enhanced rotational strength can be noticed sooner, typically in 2-4 weeks..

Who this exercise is best for

This exercise is best for beginners looking to improve core strength, athletes who require better rotational power, and those in rehabilitation looking to build core stability safely.

Scientific studies supporting its effectiveness

Research has shown that rotational movements like the Russian Twist increase recruitment of the oblique muscles, leading to enhanced core stability, which has been documented in studies published in the Journal of Strength and Conditioning Research.

Variations

Beginner modifications

If the standard version feels challenging, perform the exercise without a load first or use a lighter landmine. You can also place your feet on the ground if elevating them is difficult.

Advanced progressions

For more advanced individuals, add weight to the landmine or increase the range of motion by twisting further from the center. You can also perform the exercise with your feet elevated off the ground for increased core engagement.

Integrations

Complementary exercises

Complement this exercise with planks, side planks, or bicycle crunches to enhance overall core strength.

Super set recommendations

Super-set with exercises like the Landmine Deadlift or Landmine Squats for a balanced workout targeting the entire midsection and lower body simultaneously.

Sample workout routines

Example routine: 1. Landmine Russian Twist (3 sets of 12-15 reps), 2. Plank Hold (3 sets of 30 seconds), 3. Bicycle Crunches (3 sets of 15 reps per side).

Exercise combinations

Combine with cable woodchoppers or medicine ball slams to further engage the core in rotational movements.

Best time to do this exercise in your workout

The best time to perform the Landmine Russian Twist is during the core or abdominal section of your workout, preferably after heavier compound lifts, when you have maximal energy.