Why Trainers Say the Landmine Twist Is Better Than Crunches for Chiseled Obliques
If you want to define your obliques, you aren’t alone. Not only do they contribute to getting a chiseled core (that's a nice perk, too), but strengthening these muscles does wonders for your overall performance. Think of your obliques as a built-in support system that keeps your body aligned and evenly distributes force. When your midsection is strong, it provides better rotational power, spine support, and improved posture. Plus, you'll develop a stronger lower back and better functional movement, both of which are essential for staying active and injury-free.
Unfortunately, hammering away at 50 crunches per workout won’t exactly get you the results you want. That’s where functional movements like the landmine twist come into play. Not only does this move build the rotational power essential for chiseled obliques, but it also teaches core bracing and is easier on the spine than other twisting movements (when done correctly). We spoke with experts to learn the correct form, the mistakes to avoid, and the easiest variations to keep your core getting stronger. So, let’s start twisting.
How to Do Landmine Twists
James Michelfelder
- Begin by anchoring one end of a barbell in the landmine attachment, or safely secure it in a corner. (This establishes a “fixed point” so the bar is able to move in an arc motion as you rotate it.)
- Stand tall, facing the free end of the bar, holding onto it with both hands in front of your body, arms extended.
- Position your feet shoulder-distance apart and slightly bend your knees.
- Maintain a tall chest and braced core.
- Utilizing the core, rotate the bar down toward one side—smoothly guiding it in an arc motion across your body toward your opposite hip.
- Use control to reverse the motion, all while keeping your core tight.
Pro Tip
For most gym-goers, York recommends adding the landmine twist to your workout one or two times a week in order to see progress. A solid starting point to aim for is three sets of 10 to 12 reps on each side. As you build greater core strength, feel free to slowly increase the weight or add more reps.
Primary Muscles Engaged During Landmine Twists
The landmine twist mostly fires up the obliques, which help control rotational movement and are located on the sides of your core. You’ll need a barbell and a landmine attachment to begin.
“As you rotate the bar from side to side, your obliques do most of the work to move and control the weight. Your shoulders, abs, and hips also help stabilize the rotational movement,” explains Josh York, a certified personal trainer and the founder and CEO of GYMGUYZ.
In addition to the obliques, you’re also training the rectus abdominis, transverse abdominis, and lower back stabilizers in order to control the landmine twist.
“Because the exercise involves rotation while resisting momentum from the barbell, it forces the obliques to work both concentrically and eccentrically, which makes it very effective for building rotational strength and core stability,” notes Juan Tamariz, a personal training leader at Life Time Middletown-Red Bank.
Related: The 6 Move Core Routine That Fixes Weak Abs (Without Endless Crunches)
Mistakes to Avoid
The landmine twist is an elite tool for bulletproofing your core, but sloppy form can quickly wreak havoc on your lower back. You want the tension in your obliques, not your spine. To make sure you’re getting the most out of every rep, York and Tamariz break down the essential tips and common mistakes to avoid.
- Guide the movement smoothly from your core instead of your arms.
- Choose a weight you’re comfortable with.
- Maintain a tall chest and braced core throughout.
- Avoid arching your back and leaning forward.
- Avoid using momentum over control. Keep the movement deliberate and smooth.
Why Landmine Twists Beat Standard Crunches
When most people think of rotational ab exercises, they picture the Russian twist, where you lie on the ground and twist your body from side to side. While this move isn’t bad by any means, it puts a lot of load on your spine. With the landmine twist, the bar moves in a fixed, natural arc that allows your hips and shoulders to rotate together. This reduces the risk of "tweaking" your back while still crushing your core. It's also more effective at targeting the internal and external obliques, which are the muscles responsible for that tapered, chiseled look on the sides of your midsection.
Another key selling point of this core move is that it translates to real-world power. More often than not, you're using your core while standing up. Whether it's carrying your luggage up the stairs or rotating your torso while throwing a heavy bag of mulch into the back of your truck, the landmine twist prepares you for those moments.
How This Move Builds Chiseled Obliques
Adding the landmine twist to your workout routine can help boost muscle and strength in the obliques by forcing them to work under constant resistance. As you continue with progressive overload (adding small amounts of weight over time) this movement will contribute to significantly better side-core definition.
"No exercise on its own, including this one, will give someone chiseled obliques apart from bringing down their overall body fat," says William Dotson, NASM-CPT & CNC, competitive powerlifter, and personal trainer at The Edge Fitness Clubs, St. Peters. "That being said, someone can be lean and still not have well-defined obliques if they haven't developed the muscle. Exercises like the landmine twist will develop the oblique muscles. This, in turn, helps create defined iliac furrows (also known as the Adonis belt or Apollo's belt), creating a more chiseled-looking core.”
Related: The 15-Minute Lumberjack Workout That Builds Explosive Power and a Rock-Solid Core
Variation Tips
If you want to make the exercise more challenging or focus on different aspects of core control, there are several variations you can perform.
- Perform the twist while in a half-kneeling position. According to Tamariz, this increases stability.
- Consider the single-arm landmine rotation. This calls for holding onto the bar with one hand while the other hand remains free. This puts more demand on anti-rotational stability.
- Slow the exercise down and focus on the eccentric part of the movement—controlling the bar while you lower it. The added control boosts the time under tension for your obliques, making the workout more productive.
- To make the exercise more full-body, add a landmine squat to the rotation.
Related: The 10 Best Cable Ab Workouts to Carve Your Core From Every Angle