Landmine Rotation

Execution

1. Stand with feet wider than shoulder-width, knees soft, gripping the bar end with arms extended in front of your chest.
2. Brace the core, then exhale and sweep the bar down and across to one hip, rotating through the hips and trunk together, not just the arms.
3. Let the back heel rotate naturally with the hips, keeping the lower back from rounding.
4. Inhale and reverse the sweep, driving the bar back across through center and up to the opposite side in one smooth arc.
5. Keep the movement coming from the hips and trunk rotating together, not from the arms swinging the bar on their own.
6. If you lose control of the bar's arc, stop, reset your grip and stance before continuing, rather than letting the bar swing freely.
7. If your grip or shoulders give out mid-set, lower the end of the bar to the floor under control and step back rather than forcing another rep.

Quick cues

• Rotate from the hips, not just the arms.
• Let the back heel pivot with you.
• Control the whole arc of the bar.
• Core braced the whole set.
• Lose control, stop right away.

Common faults

• Fault: Rotating only with the arms while the hips stay locked

  Fix: Initiate the rotation from the hips and trunk, letting the arms just guide the bar's direction.

• Fault: The lower back rounding at the end of the range

  Fix: Shorten the arc and keep the spine neutral throughout.

• Fault: Letting the bar swing on momentum instead of a controlled tempo

  Fix: Slow the tempo down, especially through the center of the movement.

• Fault: Standing too close to the pivot, restricting the range

  Fix: Step back until your arms are straight out in front while you still hold the end of the bar; do not measure from the landmine pivot.