How to do the Tall Kneeling Landmine Rotation
- Kneel tall facing the anchor, holding the bar end with both hands.
- Rotate your torso to swing the bar to one side.
- Reverse and swing the bar across to the other side.
- Keep your hips facing forward throughout.
Full technique — 7 steps
- Anchor one end of the barbell in a landmine and load the free end.
- Kneel on both knees facing the anchor, thighs vertical and hips fully extended.
- Hold the bar end with both hands in front of your chest, arms extended.
- Tighten your stomach and squeeze your glutes to keep your hips facing forward.
- Rotate your torso to swing the bar end in an arc toward one side at about chest height.
- Reverse the motion and carry the bar end across to the other side under control.
- Keep your hips and knees still while your torso turns.
Common mistakes
- Twisting only through the arms
- Letting the hips turn with the bar
- Sitting back onto the heels
- Letting the lower back over-rotate
- Arching the lower back
Form cues
- Move through the trunk
- Move the bar in an arc
- Squeeze glutes hard
- Keep hips square
- Keep ribs down
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Medicine ball
Dumbbells
No equipment
- Side Plank Reach Through Same level
- Twisting Back Extension Easier
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 Half Kneeling Dumbbell Low-to-High Woodchop
- Easier Single Arm Dumbbell Cross Body Crunch
- This exercise Tall Kneeling Landmine Rotation
Too hard for now? Start with the Single Arm Dumbbell Cross Body Crunch.
Quick answers
What muscles does the Tall Kneeling Landmine Rotation work?
Primary: Obliques 9/10. Also works: Abs 6/10, Lower back 4/10.
When should I do the Tall Kneeling Landmine Rotation in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Tall Kneeling Landmine Rotation?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Tall Kneeling Landmine Rotation?
Medicine ball: Half Kneeling Medicine Ball Woodchop. Dumbbells: Tall Kneeling Dumbbell Woodchop. No equipment: Side Plank Reach Through, Twisting Back Extension.
What is an easier version of the Tall Kneeling Landmine Rotation?
Single Arm Dumbbell Cross Body Crunch (Intermediate), Half Kneeling Dumbbell Low-to-High Woodchop (Beginner).
