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Waist · Barbell
Barbell Landmine Side Bend
Barbell Landmine Side Bend is an intermediate isolation strength exercise that works the abs (waist), with the core, back and forearms assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques · External Oblique, Internal Oblique
- Lower Back · Quadratus Lumborum
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Back · Erector Spinae
- Forearms · Forearm Flexors
- Shoulders · Deltoids
- Middle Back · Latissimus Dorsi
How to do Barbell Landmine Side Bend
- Stand with your feet shoulder width apart and hold the end of the landmine barbell at your side with your arm straight and your core engaged.
- Slowly bend your torso toward the barbell while keeping your hips still and your chest facing forward.
- Pause briefly at the bottom of the movement without twisting your shoulders or hips.
- Squeeze your obliques to return to the starting position, then repeat for the desired number of repetitions before switching sides.
Form tips
- Keep your working arm straight without shrugging your shoulder.
- Keep your knees slightly bent to improve balance and stability.
- Keep your torso facing forward throughout the movement. Move only through your waist and avoid rotating your shoulders or hips.
- Exhale as you return to the upright position and inhale as you bend sideways.
Barbell Landmine Side Bend alternatives
More abs exercises
Barbell Landmine Side Bend FAQ
What muscles does Barbell Landmine Side Bend work?
Barbell Landmine Side Bend mainly works the abs in the waist (External Oblique, Internal Oblique and Quadratus Lumborum). The core, back, forearms, shoulders and middle back work as secondary muscles.
What equipment do you need for Barbell Landmine Side Bend?
You need a barbell.
How many sets and reps of Barbell Landmine Side Bend should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Landmine Side Bend good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Barbell Landmine Side Bend burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Landmine Side Bend?
Other exercises for the abs include Band Side Bend, Dumbbell Side Bend, Dumbbell Overhead Side Bend and Plate Pinch Grip Side Bend.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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