Exercise Library
Anti-Rotation Landmine






Anti-Rotation Landmine
 
The anti-rotation landmine is a trunk stability exercise that improves the ability to resist influence by rotational forces.
 
 
Execution
 
The anti-rotation landmine uses a barbell landmine setup—if you don’t have one, you can stuff a towel on the floor in a corner and place the end of a barbell in it as the base. With weight on the free end, grip the sleeve of the barbell in front of the plate and stand with feet about shoulder width and in a position that places the bar close to your chest with the arms bent under the bar. Extend the arms straight forward to create the starting position. From this mid-point, move the end of the barbell as far to one side as possible with minimal trunk rotation—you can be completely strict and allow no rotation at all by restricting the range, or allow the shoulders to rotate while the lower trunk and hips remain stable to maximize the range of the arms (shown in this video).
 
 
Purpose
 
The anti-rotation landmind develops strength and stability to maintain trunk position in the presence of rotational forces. It’s a good addition to the more common exercises that address anti-flexion, anti-rotation, and anti-lateral flexion to establish more complete trunk stability and control.
 
 
Programming
 
The anti-rotation landmine should generally be done at the end of training sessions. Sets of 5-15 reps in each direction are recommended.
 
 
Variations
 
The anti-rotation landmine can be done with different speeds—slower speed will force longer time under tension, while faster speed will demand resistance against greater force to stop the weight at the end of the range of motion on each side. It can be done standing, kneeling or in a split stance.
 




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