Elite Physique The New Science of Building a Better Body

Landmine Rotation
ANTI-ROTATION
The landmine rotation exercise isn’t purely anti-rotation since the thoracic spine rotates.
However, it is anti-rotation for the lumbar spine. This exercise requires high-level activation
from the shoulder stabilizers and helps improve mobility of the thoracic spine.
It is also an effective exercise to strengthen the obliques.
HOW TO DO IT
1. Stand with your feet wider
than shoulder width, arms
straight and held about four
inches (10 cm) higher than
your head, fingers interlocked
around the barbell
(see figure a).
2. Brace your midsection,
squeeze your glutes, and
then slowly rotate your arms
down and to the right without
any lumbar rotation (see
figure b).
3. Slowly reverse to the starting
position, and then rotate
the arms down and to the
left. Keep your arms straight
throughout the movement.
Repeat for the desired
number of reps.
a
ADVANTAGE
This exercise recruits the shoulders,
hips, and upper back while
training the lumbar spine’s anti-rotation
muscles.
COACHING CUES
• Your feet should be wider
than shoulder width for stability,
but the feet can move
closer together as you get
stronger.
• Avoid any lumbar rotation;
the rotation should be limited
to the thoracic spine.
• You can also perform this
exercise in a tall posture
(i.e., tall-kneeling position),
with both knees resting on
the ground.
b
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