Master Landmine Rotations

When performed correctly, landmine rotations are a great exercise for developing core strength, which can have a huge impact on punching hard.

In this article, we will learn- 

Why the landmine rotation is a great exercise for punching performance

The two different types of the landmine rotation exercise

Common mistakes when performing landmine rotations, and how to avoid them

From our research and experience at Boxing Science, we know that a stronger core is related to a harder punch. You can learn more about this by clicking here.

When we throw shots in combinations or when counterpunching, there is a stretch and recoil of the muscles of the core, which creates a lot of force, very quickly. This is known as the stretch-shortening cycle, referring to a stretch and recoil, similar to an elastic band mechanism. 

The landmine rotation is an effective exercise which can develop core strength and the way the core utilises the stretch shortening cycle. This exercise develops strength through resisting rotation and lateral flexion (side bending) of the spine. Strength, stability and speed in these movements are crucial in punching hard.

Two types of landmine rotation

Within the landmine rotation exercise, we can either resist rotation of the hips, or encourage it. 

Resisting Rotation of the Hips – Stability, Strength and Control (8-12 Reps each side). 

Slowly rotate the top barbell towards the side of the thigh, by turning the shoulders but avoiding dipping to the side. Keep the feet, knees and hips perfectly still, with the movement coming through the upper body. 

Promoting Rotation of the Hips – Strength and Speed (5-8 Reps each side).

Slowly rotate the top of the barbell towards the left thigh by turning the right foot and hip towards the barbell, then drive it back towards the centre with speed, intent and aggression, rattling the barbell at the top. Repeat on the other side.

No man’s land!

Very often, we’ll see Landmine Rotations performed neither restricting or promoting rotation of the hips. This negates the point of the exercise altogether, and will have little benefit to strength or performance. Small amounts of rotation from the hips reduces the effectiveness of the exercise, and neither promotes stability or speed. We call this “No man’s land,” where the exercise purpose is not achieved.

We recommend that boxers either fully rotate the hips and turn the foot, or do not rotate them at all. 

The choice of which variation of the exercise will depend on what we are targeting, the phase of camp, and the boxer’s individual needs. 

If we are working on general strength and stability, 8 weeks out from a fight for example, then we will choose to not rotate the hips.

If we want to target speed and explosiveness, 1-4 weeks out from a fight, then we’ll rotate the hips and work for speed and intent.

Summary

The landmine rotation is a highly effective exercise for developing core strength and punching force.

There are two different types of landmine rotation, and both can be performed incorrectly.

The choice of landmine rotation will depend on what the what we are targeting and the phase of camp we are working in.

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