Landmine Tall Kneeling Oblique Twist

Instructions for proper form

1. Begin in a tall kneeling position with your knees hip-width apart and your torso upright. 2. Hold the landmine handle with both hands at chest level, keeping your elbows slightly bent. 3. Engage your core to stabilize your spine. 4. Rotate your torso to one side, allowing your hands to move towards your hip while keeping your lower body stable. 5. Return to the center and then rotate to the opposite side, completing one full repetition. 6. Maintain controlled movements throughout and avoid excessive twisting of the lower back.

Common mistakes to avoid

1. Rounding the back instead of maintaining a neutral spine. 2. Using too much momentum during the twist instead of engaging the core. 3. Allowing the knees to widen excessively. 4. Leaning forward or back instead of keeping the torso upright.

Benefits

Specific benefits of the exercise

1. Strengthens the obliques and overall core stability. 2. Improves rotational strength and athletic performance. 3. Enhances functional movement patterns necessary for daily activities.

Expected results and timeframe

With consistency (2-3 times per week), one can expect increased core strength and stability within 4-6 weeks. Improvements in rotational strength and potential aesthetics in the midsection may also be observed..

Who this exercise is best for

This exercise is best for intermediate exercisers looking to enhance their core strength, athletes requiring rotational power, and individuals focusing on functional fitness.

Scientific studies supporting its effectiveness

Studies have shown that exercises targeting the obliques can significantly improve core stabilization and overall functional fitness (e.g., research published in the Journal of Strength and Conditioning Research). Additional studies highlight the importance of rotational movements for sports performance.

Variations

Beginner modifications

1. Start with a single arm version: use one arm to lift the barbell and rotate, providing more stability. 2. Perform the exercise while seated on a stability ball to assist balance.

Advanced progressions

1. Add resistance by using a heavier barbell or adding a pause at the end of each twist. 2. Incorporate a dynamic movement such as a squat after each twist to increase difficulty and overall workout intensity.

Integrations

Complementary exercises

1. Planks and side planks for core stability. 2. Russian twists for additional oblique work. 3. Medicine ball slams to enhance dynamic power and core strength.

Super set recommendations

Combine with standing landmine presses or cable woodchoppers to target the core while integrating upper body movements.

Sample workout routines

Sample Routine: 1. Landmine Tall Kneeling Oblique Twist (3 sets of 10-12 reps each side) followed by 2. Plank Holds (3 sets of 30-60 seconds) then 3. Russian Twists (3 sets of 15 reps each side).

Exercise combinations

Can be combined with dynamic movements that challenge the core, such as kettlebell swings, to create a comprehensive core workout.

Best time to do this exercise in your workout

This exercise is best performed during the core section of your workout, ideally after completing heavy lifts to ensure the core is engaged when stabilizing movements.