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Unleash Power and Flexibility with Landmine Rainbows

ByMike Collins

You’ve done crunches, planks, maybe even some ab rollouts—but have you tried landmine rainbows? These bad boys take your core workouts to a whole new level. Whether you’re training for a shredded six-pack, better rotational strength, or just want an exercise that makes you feel like a warrior, this move delivers. Let’s break it down, so you’re ready to swing the barbell with precision and power.

Certified trainer demonstrating the Landmine Rainbows exercise.

What Are Landmine Rainbows?

Landmine rainbows are a dynamic rotational core exercise where you swing a barbell in a controlled arc from side to side. This exercise targets obliques, abs, shoulders, and even the hips for full-body engagement.

Attribute Details
Primary Muscles Obliques, rectus abdominis, shoulders, and hip flexors.
Equipment A landmine attachment or a barbell wedged into a secure corner.
Level Intermediate to advanced. Beginners can start with light weight or no weight.
Purpose Improves rotational strength, core stability, and overall power for sports and functional fitness.

Step-by-Step Instructions w/ Video for Landmine Rows

  1. Set Up the Barbell:
    • Secure one end of the barbell in a landmine attachment or wedge it into a sturdy corner.
    • Load the free end with a weight plate if needed.
  2. Get into Position:
    • Stand with feet slightly wider than shoulder-width apart.
    • Grab the barbell with both hands, arms fully extended in front of your chest.
    • Engage your core and maintain a slight bend in your knees.
  3. Perform the Rainbow:
    • Rotate your torso to one side, guiding the barbell in an arc toward your hip.
    • Keep your arms straight, but don’t lock your elbows.
    • Swing the barbell to the opposite side in a controlled, semi-circular motion.
  4. Reset and Repeat:
    • Return the barbell to the center position, ensuring your core stays engaged.
    • Perform 2-3 sets of 8-12 reps on each side.

Tips for Perfect Form

  • Keep your hips steady and avoid excessive twisting.
  • Move the barbell with your core, not your arms or shoulders.
  • Breathe rhythmically—exhale during the swing and inhale as you reset.
  • Use light to moderate weight until you master the motion.

Benefits of Landmine Rainbows

  1. Rotational Strength: Builds power for sports requiring twisting motions (golf, tennis, baseball).
  2. Core Engagement: Activates the entire core, including deep stabilizers like the transverse abdominis.
  3. Full-Body Coordination: Demands stability and coordination from your shoulders, hips, and legs.
  4. Functional Power: Translates directly to real-life movements and athletic performance.

Common Variations

Variation Details
Weighted Landmine Rainbows Add more plates for advanced strength training.
Kneeling Landmine Rainbows Perform while kneeling to isolate the core and reduce lower-body involvement.
Band-Resisted Landmine Rainbows Add a resistance band to increase tension during the arc.
Standing Landmine Twists A simpler version focusing on twisting without the rainbow arc.

Rare or Unusual Questions

Q: Why do landmine rainbows burn my forearms?
A: That burn? It’s your forearm muscles stabilizing the barbell. Holding the barbell securely engages the grip muscles, which can fatigue quickly if they’re undertrained. If this becomes an issue, try using a lighter load until your grip catches up.

Q: How does this exercise help in real life?
A: Think of every time you’ve had to twist and lift something heavy—like tossing a sandbag or turning while holding groceries. Landmine rainbows mimic those functional movements, building rotational power and stability. It’s like strength training for life’s awkward moments.

Q: Can landmine rainbows improve my punching power?
A: Absolutely. The rotational motion of this exercise mirrors the torque needed for a powerful punch. Fighters often use these to boost rotational strength, translating directly to harder, faster strikes.

FAQs About Landmine Rainbows

Q: Do I need a landmine attachment to do this exercise?
A: No! You can wedge one end of a barbell into a sturdy corner. Just protect the wall with a towel to avoid damage.

Q: Can beginners do landmine rainbows?
A: Yes, but start with just the barbell (no added weight) to focus on mastering the motion. Progress once you’re comfortable.

Q: How many times a week should I include landmine rainbows in my routine?
A: Two to three times weekly is plenty. Rotate them with other core exercises for balanced development.

Q: What weight should I use?
A: Start light—just the barbell or 10-20 lbs added. Increase gradually as your core strength improves.

Pro Tips for Maximum Gains

  1. Pair landmine rainbows with other landmine exercises like landmine presses or squats for a full workout.
  2. Focus on speed and control—fast arcs with clean form maximize both power and endurance.
  3. Incorporate them into your HIIT routines for a core-strengthening cardio boost.

Summary of Key Points

  • Target Muscles: Obliques, abs, shoulders, and hip flexors.
  • Equipment Needed: Barbell, landmine attachment (or sturdy corner).
  • Recommended Sets/Reps: 2-3 sets of 8-12 reps.
  • Variations: Kneeling or band-resisted for added challenges.

Pro Tip: Landmine rainbows aren’t just an ab exercise—they’re a power move. Whether you’re building a stronger core for sports or simply want to look great shirtless, this exercise delivers.