Core Landmine Training Guide

Landmine training shines when it comes to core exercises, particularly those involving rotation and anti-rotation. These movements engage the obliques, stabilizers, and the entire core, making them essential for anyone seeking functional strength and improved core stability.

Key Takeaways

1. Get your core working from all angles: Landmine exercises mix things up, targeting muscles that regular core workouts often skip over.
2. Build core strength that matters: Strengthen your core in ways that actually help you move better in sports, workouts, and daily life.
3. Tough on your core, easy on your joints: Landmine training keeps the focus on your abs without putting extra strain on your back or joints.

Benefits of Core Landmine Training

Rotational Strength: Many landmine exercises emphasize twisting movements that improve your ability to generate and control rotational force.

Core Stability: Anti-rotation exercises strengthen the core’s ability to resist movement, essential for preventing injury and maintaining balance.

Full-Body Engagement: Even when focusing on the core, landmine exercises often require full-body coordination and strength.

Best Core Landmine Exercises

Landmine Twist

Muscles Worked: Obliques, core stabilizers

How to Perform: Hold the barbell at chest level and rotate your torso, bringing the bar down towards one side, then the other.

Benefits: Improves rotational strength and engages the entire core.

Landmine Russian Twist

Muscles Worked: Obliques, core

How to Perform: Sit with your knees bent and feet off the ground, holding the barbell at chest level. Rotate from side to side, keeping your core tight.

Benefits: Builds core strength while challenging balance and coordination.

Landmine Anti-Rotation Press

Muscles Worked: Core stabilizers, obliques

How to Perform: Stand perpendicular to the landmine and press the barbell forward while preventing your body from rotating.

Benefits: Strengthens the core’s resistance to rotation, building stability and preventing injuries.

Landmine Windshield Wiper

Muscles Worked: Obliques, core

How to Perform: Lie on the ground with the barbell held overhead. With straight legs, move your legs from side to side like a windshield wiper.

Benefits: Targets the obliques and engages the deep core muscles.