Exercise Facts
| Movement Pattern | Power, Push, Rotation, Unilateral |
|---|---|
| Muscle Group | Chest, Core, Glutes, Obliques, Shoulders, Triceps |
| Equipment | Barbell, Landmine |
| Environment | Gym |
| Skill Level | Intermediate |
| Series | Landmine Power Series, Rotational Power Series |
Overview
The Landmine Rotational Press is a hybrid strength and power movement that fuses rotation, coordination, and upper-body drive. It’s a go-to exercise for athletes seeking to develop rotational force transfer a key element in functional sports performance and hybrid conditioning.
To perform, load one end of a barbell into a landmine attachment or corner. Stand in an athletic stance, holding the barbell with both hands at chest height. Rotate through the hips and torso, pivoting on the back foot as you transfer weight to the front leg. As your hips square forward, drive the barbell up and forward explosively, extending through your legs and pressing to full arm extension. Lower under control and smoothly transition into the next repetition.
This exercise targets the shoulders, chest, triceps, glutes, obliques, and core, enhancing both upper-body pressing strength and rotational power. The angled path of the barbell allows for a natural pressing arc that reduces shoulder stress while emphasizing full kinetic-chain engagement.
Common faults include over-rotating the torso, losing balance during the pivot, or pressing without hip drive. Cue “rotate through hips,” “drive from the ground up,” and “punch through the bar.”
At Relentless Bravery Fitness, the Landmine Rotational Press represents dynamic control the capacity to channel rotational energy into powerful, efficient motion.
Program 3–4 sets of 8–10 reps per side, resting 45–60 seconds between sets for conditioning or 90 seconds for power development. Pair it with core stability drills or explosive lower-body work for a complete athletic training block.
Setup (Steps)
Set barbell into landmine; stand in athletic stance; hold bar with both hands at chest height; brace core and prepare to rotate.
Execution (Steps)
Pivot through hips; rotate torso toward front leg; drive bar upward and forward to full extension; control the descent back to start.
Coaching Cues
“Rotate through hips.” “Drive from ground up.” “Punch through the bar.” “Stay balanced.”
Common Faults & Fixes
Over-rotation → limit to hip and torso range.
Losing balance → control pivot and stance width.
Pressing without drive → initiate from hips, not arms.
Programming Ideas
3–4×8–10 reps per side; combine with rotational core or plyometric work for full kinetic-chain integration.
Variations
Single-arm rotational press, split-stance version, or continuous alternating rotation press.
Regressions
Half-kneeling landmine press or rotational hold to press.
Standards & Competition Notes
Controlled hip rotation; full extension through arms; stable posture throughout; even force both sides.
Safety Notes
Avoid excessive twist through lumbar spine; maintain core tension; keep shoulders packed throughout.
