How to do the Landmine Twist
Primary: Obliques · also works Core, Shoulders, Lower Back, Glutes, Lats.
The Landmine Twist is a dynamic exercise that primarily targets the oblique muscles, aiding in the development of core strength and stability. This exercise also engages the abs, shoulders, lats, glutes, and lower back, making it a well-rounded addition to core training routines. Typically performed using a landmine setup (a barbell anchored to the ground or a landmine attachment), it requires the rotation of the torso to move the weight through an arc while maintaining a strong and stable base. As an intermediate-level exercise, it is suitable for those who have already established a solid foundation in core strength and stability exercises, and it can be scaled with additional weight as needed.
Step by step
- 1
Set up a barbell in a landmine attachment or anchor it in a corner.
- 2
Stand with feet shoulder-width apart, holding the end of the barbell with both hands.
- 3
Engage your core and twist your torso to one side, bringing the barbell towards your hip.
- 4
Return to the starting position by rotating your torso back to the center.
- 5
Repeat on the opposite side.
Coaching cues
- Keep your core engaged throughout the movement to protect your lower back.
- Use a controlled motion to avoid jerking the weight, which can lead to injury.
- Focus on rotating the torso rather than swinging the arms to move the weight.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Landmine Twist alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Landmine Twist work?
Primary: Obliques. Secondary: Obliques, Core, Shoulders, Lower Back, Glutes, Lats
How many sets and reps of Landmine Twist should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Landmine Twist?
Same movement pattern, different equipment: Bicycle Crunch, Pallof Press, Plank Shoulder Tap, Russian Twist, Side Plank, Alternate Oblique Crunch.
Is the Landmine Twist good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.