Landmine Twist
How to Do the Landmine Twist With Proper Form
Secure one end of a barbell in a landmine anchor and load the free end only as heavily as you can control.
Stand facing the bar with both hands around the sleeve or handle and feet about shoulder width apart.
Brace the trunk and hold the bar slightly in front of the chest with the elbows soft.
Rotate the bar toward one hip by coordinating the shoulders, trunk, and hips rather than pulling only with the arms.
Allow the feet to pivot naturally so the knees and hips can follow the direction of the turn.
Guide the bar through the center and toward the opposite side with a smooth change of direction.
Keep the bar close, maintain balance, and reduce the range if the lower back starts to twist aggressively.
Form Check & Technique
DO THIS (Technique Tips)
- Begin with an empty bar
- Let the feet and hips coordinate the turn
- Keep the bar close to the body
- Control the center position
- Train both directions evenly
AVOID THIS (Common Mistakes)
- Locking the feet and forcing the lower back to rotate
- Using a load that pulls the shoulders forward
- Moving only the arms while the hips stay rigid
- Bouncing the bar at each side
- Standing too close and losing the bar path
- Training one direction with a different range
About Landmine Twist
The landmine twist is a standing rotational exercise in which you guide the end of a barbell from one side of the body to the other. The trunk, hips, and shoulders coordinate the arc while the feet and pelvis help transfer force. Keep the bar close and use a controlled range instead of forcing rotation through the lower back.
Landmine Twist Muscles Worked
The obliques coordinate and control the rotational movement while the abdominal wall keeps the trunk organized.
- The hips and glutes transfer force through the stance, and the shoulders and lats guide the bar without turning the movement into an arm swing.
Sets & Reps Guidance
Technique / Learning
2-4 sets of 6-10 light repetitions per side while learning the pivot and bar path.
Strength Focus
3-5 sets of 5-8 controlled repetitions per side with a stable load.
Muscle Growth (Hypertrophy)
3-4 sets of 8-12 repetitions per side with a smooth return.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
cable woodchopper
pallof press
suitcase carry
medicine ball slam
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Dumbbell Bench Press
Learn dumbbell bench press form, muscles worked, setup, range-of-motion cues, common mistakes, and practical sets and reps for controlled chest training.
Should the Feet Pivot During a Landmine Twist?
A natural foot and hip pivot can help the body share the rotational demand. Keeping the feet completely fixed while forcing a large turn may make the lower back absorb more of the motion than intended.
Landmine Twist vs Pallof Press
The landmine twist trains active rotation through an arc.
- The Pallof press trains anti-rotation by resisting a sideways cable force.
- They target different qualities and can be programmed together.
How Heavy Should the Bar Be?
Start with an empty bar or light load so you can learn the path. Increase resistance only when the bar stays close, the feet remain stable, and both directions look similar.
Landmine Twist for Power
If you use the exercise for power, move the bar with intent while keeping the range and landing position controlled. Power does not mean losing posture or letting the bar yank you through the turn.
Sources & References
- [1]
- [2]A Novel Method for Assessing Muscle Power During the Standing Cable Wood Chop Exercise — PubMedView Source
- [3]ACSM Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance — PubMedView Source