Exercise Facts
| Movement Pattern | Hinge, Power, Pull, Rotation |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps |
| Equipment | Barbell, Landmine |
| Environment | Gym |
| Skill Level | Advanced, Intermediate |
| Series | Hybrid Conditioning Series, Landmine Power Series, Rotational Power Series |
Overview
The Landmine Rotational Clean is an explosive, multi-plane lift that teaches athletes to generate and redirect force through the hips and torso. It’s an evolution of the traditional clean, introducing a rotational component that mimics real-world movement patterns and enhances total-body coordination.
To perform, load one end of a barbell into a landmine attachment or securely wedge it in a corner. Stand perpendicular to the barbell with feet shoulder-width apart. Grip the barbell sleeve with both hands or one hand (depending on variation), hinge at the hips, and keep your spine neutral. Initiate the movement by driving through the legs and hips, rotating the torso as you pull the bar upward in an arcing path across your body. Catch the barbell near chest height with a stable core, then control the descent back to the start position.
This movement develops the glutes, hamstrings, quads, shoulders, traps, obliques, and core, enhancing the body’s ability to transfer rotational energy into vertical or lateral power. It’s highly effective for athletes who rely on twisting, turning, and explosive redirection from functional fitness to field sports.
Common mistakes include pulling with the arms too early, losing balance during the rotation, or rounding the lower back. Cue “rotate through the hips,” “keep the bar close,” and “catch tall.”
At Relentless Bravery Fitness, the Landmine Rotational Clean represents dynamic precision the ability to harness movement from multiple planes and convert it into strength.
Program 3–5 sets of 4–6 reps per side, resting 60–90 seconds between sets for power, or use lighter loads for speed and conditioning.
Setup (Steps)
Set barbell in landmine; stand perpendicular; grip sleeve with both hands; brace core; hinge at hips with flat back.
Execution (Steps)
Drive through legs and hips; rotate torso as you pull bar upward and across body; catch near chest; control descent.
Coaching Cues
“Rotate through hips.” “Keep bar close.” “Catch tall.” “Control return.”
Common Faults & Fixes
Using arms too early → focus on hip drive.
Losing balance → shorten stance or reduce load.
Rounding back → keep chest tall and brace core.
Programming Ideas
3–5×4–6 reps per side; integrate into rotational strength blocks; pair with anti-rotation core work.
Variations
Single-arm rotational clean, rotational clean to press, or continuous alternating rotation cleans.
Regressions
Landmine high pull or rotational pull without catch.
Standards & Competition Notes
Smooth rotational pull; hip drive initiates movement; controlled catch; symmetrical form each side.
Safety Notes
Avoid over-twisting through lower back; rotate from hips; maintain controlled bar path.
