How to do the Landmine Russian Twist
- Sit facing the anchor, knees bent, bar end in both hands.
- Lean back a little, keeping your back straight.
- Turn your torso to bring the bar end beside one hip.
- Rotate through center to the other hip, legs still.
Full technique — 7 steps
- Anchor one end of the barbell in a landmine and load the free end.
- Sit on the floor facing the anchor with knees bent, feet on the floor in front of you.
- Hold the bar end with both hands, one over the other, beyond the plate.
- Lean your torso back until your abs are loaded while keeping your back straight.
- Tighten your stomach and rotate your torso to bring the bar end beside one hip.
- Rotate back through center and carry the bar end across to the opposite hip.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Horizontal Woodchop Easier
- Cable Oblique Twist Easier
No equipment
- Bent Knee Lying Twist Easier
- Stability Ball Bent Knee Lying Twist Easier
Dumbbells
- Dumbbell Straight Leg Russian Twist Easier
- Dumbbell Russian Twist Easier
Resistance bands
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
- Easier Stability Ball Barbell Twist
- This exercise Landmine Russian Twist
Too hard for now? Start with the Stability Ball Barbell Twist.
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).
