Landmine Standing Oblique Twist

Instructions for proper form

1. Stand with your feet shoulder-width apart and hold the barbell at the end of the landmine attachment with both hands. 2. Position the barbell at shoulder height. 3. Engage your core and maintain a neutral spine throughout the movement. 4. Rotate your torso to one side, bringing the barbell down towards your hip while pivoting your back foot. 5. Return to the starting position and rotate to the opposite side. 6. Ensure movements are controlled and deliberate, keeping your elbows slightly bent.

Common mistakes to avoid

1. Rounding your back – maintain a neutral spine. 2. Overextending the arms – keep a slight bend in the elbows. 3. Not engaging the core fully – ensure the core is tight during the movement. 4. Excessive momentum – use controlled motions rather than swinging the weight.

Benefits

Specific benefits of the exercise

Strengthens the oblique muscles, improves rotational power, enhances core stability, and promotes better posture.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect increased core strength and muscle definition in approximately 4-6 weeks..

Who this exercise is best for

This exercise is ideal for athletes looking to enhance rotational strength, individuals seeking to improve core stability, and those interested in integrating compound movements into their routine.

Scientific studies supporting its effectiveness

Studies indicate that rotational movements engage the obliques more effectively than traditional exercises, leading to improved trunk stability and functional performance (American Council on Exercise).

Variations

Beginner modifications

Perform the exercise without weight or with a light weight to focus on form. You can also perform the movement seated on a stability ball for added support.

Advanced progressions

Increase the weight used in the landmine or incorporate a pause at the end range of motion to engage the muscles longer. You can also add a medicine ball for rotational throws.

Integrations

Complementary exercises

Plank variations, Russian twists, and dead bugs can complement the Landmine Standing Oblique Twist for a well-rounded core workout.

Super set recommendations

Super set with standing overhead presses or barbell squats to target the core and major lower body muscles effectively.

Sample workout routines

Sample Routine: 1. Warm up (5-10 minutes of dynamic stretching), 2. Landmine Standing Oblique Twists (3 sets of 10-15 reps), 3. Plank (3 sets of 30-60 seconds), 4. Russian Twists (3 sets of 15-20 reps per side), 5. Dead Bugs (3 sets of 10-15 reps), 6. Cool down (5-10 minutes of stretching).

Exercise combinations

Combine with lower body exercises like squats or lunges to create a comprehensive lower and core body workout.

Best time to do this exercise in your workout

Best performed during the core training segment of your workout, ideally after your major lift but before isolation movements to maximize core engagement.