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Barbell Landmine Side Bend
A barbell landmine side bend that targets obliques for core stability and lateral strength; commonly scaled by weight or single-arm grip.
About Exercise
Equipment
Barbell, Others
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Abs, Lower Back, Glutes
Accessory Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Forearms
2/10Flexors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Secure one end of the barbell in a landmine attachment or corner, load the free end with weight plates, and stand with feet shoulder-width apart facing the side of the barbell.
- Grip the end of the barbell with both hands and hold it at hip level with arms straight.
- Engage your core and maintain a neutral spine.
- Bend laterally at the waist to lower the barbell toward the ground on one side.
- Keep hips stable and avoid forward lean.
- Squeeze obliques to return to upright position.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Keep chest up
- Hips square
- Core tight
- Controlled bend
- No momentum
Breathing
Inhale during the lowering phase and exhale as you return to the starting position while bracing your core.
Tempo
3-1-2
Range of Motion
Lower until hand reaches knee height or you feel a stretch in the opposite obliques, without hip shift or spinal rotation.
Safety
Safety Notes
- Secure the barbell firmly to prevent slippage
- Start with light weight to master form
- Avoid if acute lower back pain exists
- Keep movements slow and controlled
- Warm up core before performing
Spotting
Spotting not typically required; use safeties on landmine if available, or perform with light weights.
Common Mistakes
- Allowing hips to shift sideways
- Using momentum to swing the weight
- Leaning forward or backward
- Gripping too tightly causing tension
- Incomplete range of motion
When to Avoid
- Acute lower back injury
- Spinal disc issues
Flexibility Needed
- Adequate lateral trunk flexion
- Shoulder mobility for grip
Build Up First
- Core bracing proficiency
- Basic standing posture control
Also known as
Landmine Side Bend, Barbell Oblique Bend, Landmine Lateral Flexion
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