# Landmine Russian Twist

A seated Russian twist holding the loaded free end of a barbell anchored in a landmine. Turning the bar end from one hip to the other trains the obliques and abs against load.

- Intermediate · Isolation
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-russian-twist/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-russian-twist/

## Muscles worked

- Obliques: 9/10
- Abs: 6/10
- Lower back: 4/10

## How to do the Landmine Russian Twist

1. Sit facing the anchor, knees bent, bar end in both hands.
2. Lean back a little, keeping your back straight.
3. Turn your torso to bring the bar end beside one hip.
4. Rotate through center to the other hip, legs still.

### Full technique — 7 steps

1. Anchor one end of the barbell in a landmine and load the free end.
2. Sit on the floor facing the anchor with knees bent, feet on the floor in front of you.
3. Hold the bar end with both hands, one over the other, beyond the plate.
4. Lean your torso back until your abs are loaded while keeping your back straight.
5. Tighten your stomach and rotate your torso to bring the bar end beside one hip.
6. Rotate back through center and carry the bar end across to the opposite hip.
7. Keep your legs still and let your trunk move the weight instead of your arms.

## Common mistakes

- Rounding the lower back
- Only moving the arms
- Leaning too far back
- Letting the knees sway side to side
- Using weight too heavy

## Form cues

- Rotate ribs, not arms
- Keep legs still
- Move the bar in an arc
- Move through full sides
- Use light load first

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Horizontal Woodchop](https://seto.fit/exercises/cable-horizontal-woodchop/), [Cable Oblique Twist](https://seto.fit/exercises/cable-oblique-twist/)
- **No equipment**: [Bent Knee Lying Twist](https://seto.fit/exercises/bent-knee-lying-twist/), [Stability Ball Bent Knee Lying Twist](https://seto.fit/exercises/stability-ball-bent-knee-lying-twist/)
- **Dumbbells**: [Dumbbell Straight Leg Russian Twist](https://seto.fit/exercises/dumbbell-straight-leg-russian-twist/), [Dumbbell Russian Twist](https://seto.fit/exercises/dumbbell-russian-twist/)
- **Resistance bands**: [Resistance Band Bicycle Crunch](https://seto.fit/exercises/resistance-band-bicycle-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Barbell Twist](https://seto.fit/exercises/seated-barbell-twist/) — Intermediate
- Easier: [Stability Ball Barbell Twist](https://seto.fit/exercises/stability-ball-barbell-twist/) — Intermediate
- **This exercise: Landmine Russian Twist — Intermediate**

## Quick answers

### What muscles does the Landmine Russian Twist work?

Primary: Obliques 9/10. Also works: Abs 6/10, Lower back 4/10.

### When should I do the Landmine Russian Twist in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Landmine Russian Twist?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Landmine Russian Twist?

Cable machine: Cable Horizontal Woodchop, Cable Oblique Twist. No equipment: Bent Knee Lying Twist, Stability Ball Bent Knee Lying Twist. Dumbbells: Dumbbell Straight Leg Russian Twist, Dumbbell Russian Twist. Resistance bands: Resistance Band Bicycle Crunch.

### What is an easier version of the Landmine Russian Twist?

Stability Ball Barbell Twist (Intermediate), Seated Barbell Twist (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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