Landmine Rotation Repeatable AMRAP
landmine rotation wod
AMRAP 12
8-12 Landmine Rotation reps
8 controlled air squats
Keep every round within a consistent pace
Landmine
Landmine Rotation — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Landmine Rotation is a controlled rotational drill that moves the bar in an arc while the hips and trunk share the turn. Equipment: Landmine attachment, Barbell. To establish a repeatable position, stand facing the anchor with both hands around the sleeve and the bar held in front of the chest. From there, guide the bar toward one hip as the feet and hips rotate, then reverse the arc without yanking through the shoulders. The movement belongs in deliberate strength, accessory, or compatible conditioning work rather than being added randomly for novelty. Rotation should come from the feet, hips, and trunk together; do not force the lower back through a fixed-foot twist. Select resistance that preserves the intended pattern from the first repetition to the last.
Quick answer
Landmine Rotation is a controlled rotational drill that moves the bar in an arc while the hips and trunk share the turn. Use repeatable sets of Landmine Rotation and scale before breathing speed causes range of motion or control to disappear.
Muscles Worked
ObliquesShouldersHipsCore
Equipment
Landmine attachmentBarbell
Best For, Avoid If, and Scaling
| Best for | Landmine Rotation conditioning when the goal is repeatable output through obliques and shoulders, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Landmine Rotation if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: skipping the setup details: stand facing the anchor with both hands around the sleeve and the bar held in front of the chest. |
| Scaling | Use an empty bar and a smaller arc. |
How to Do the Landmine Rotation
1
Prepare the equipment and space: stand facing the anchor with both hands around the sleeve and the bar held in front of the chest.
2
Brace before creating tension and confirm that the working joints feel comfortable.
3
Perform the repetition: guide the bar toward one hip as the feet and hips rotate, then reverse the arc without yanking through the shoulders.
4
Pause briefly in the strongest position instead of using momentum to rush through it.
5
Return under control, reset balance and tension, then begin the next repetition.
Common Mistakes
✕
Skipping the setup details: stand facing the anchor with both hands around the sleeve and the bar held in front of the chest.
✕
Using more resistance than can be controlled through the complete range.
✕
Turning a strength or accessory movement into a rushed conditioning repetition.
✕
Ignoring the main safety boundary: Rotation should come from the feet, hips, and trunk together; do not force the lower back through a fixed-foot twist.
Coaching Tips
✓
Focus on this action: guide the bar toward one hip as the feet and hips rotate, then reverse the arc without yanking through the shoulders.
✓
Use a smooth return; the eccentric phase should look as organised as the working phase.
✓
End the set when posture, joint alignment, or anchor stability changes.
✓
Progress tension or load only after every repetition follows the same path.
Scaling Options
Easier / Beginner
Use an empty bar and a smaller arc.
Harder / Advanced
Add light load, slow the direction change, or use a half-kneeling anti-rotation variation.
Training Examples
Train Landmine Rotation with a Clear Purpose
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Landmine Rotation Conditioning Intervals
landmine rotation conditioning
Every 3:00 x 6 rounds
8-12 Landmine Rotation reps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Where should Landmine Rotation appear in a workout?
Landmine Rotation works best when its movement pattern and setup match the session. Use it for controlled strength, accessory, or specifically compatible conditioning work, not simply to increase exercise count.
How should I scale Landmine Rotation?
Use an empty bar and a smaller arc. Once every repetition is stable, progress with this option: Add light load, slow the direction change, or use a half-kneeling anti-rotation variation.
What is the main safety check for Landmine Rotation?
Rotation should come from the feet, hips, and trunk together; do not force the lower back through a fixed-foot twist.
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