Exercise Facts
| Movement Pattern | Anti-Rotation, Core, Isometric, Stability |
|---|---|
| Muscle Group | Abs, Core, Glutes, Obliques, Shoulders |
| Equipment | Barbell, Landmine |
| Environment | Gym, Home |
| Skill Level | Advanced, Beginner, Intermediate |
| Series | Core Control Series, Functional Stability Series |
Overview
The Landmine Anti-Rotation Press, also known as the Landmine Pallof Press, is a powerful anti-rotation exercise that develops deep core stability, postural control, and strength through the trunk. Instead of generating power, this movement teaches the athlete to resist it a vital skill for maintaining strength, efficiency, and injury resilience in dynamic sports and functional training.
To perform, load one end of a barbell into a landmine attachment. Stand perpendicular to the bar with your feet shoulder-width apart and the end of the bar held in both hands at chest height. Brace your core, glutes, and shoulders, keeping the body tall and stable. Without allowing the torso to rotate or lean, press the bar away from your chest until your arms are fully extended. Pause briefly, then slowly return to the starting position under control.
This movement primarily targets the obliques, transverse abdominis, rectus abdominis, glutes, and deep spinal stabilizers, teaching the body to resist unwanted rotation and movement. The fixed arc of the landmine adds a unique mechanical challenge, as the angled bar creates rotational torque that the athlete must stabilize against.
Common faults include allowing the torso to twist, losing hip alignment, or pressing too quickly. Cue “stay square,” “brace through the ribs,” and “press with intent.”
At Relentless Bravery Fitness, this movement embodies calm under tension the art of resisting chaos through controlled strength.
Program 3–4 sets of 10–12 reps per side, holding each rep for a brief pause at full extension. It pairs perfectly with explosive power drills or unilateral leg work for total-body integration.
Setup (Steps)
Set barbell in landmine; stand perpendicular; hold end at chest height with both hands; brace core; maintain square hips and shoulders.
Execution (Steps)
Press bar forward while keeping torso stable; pause at full extension; slowly return to chest; repeat without twisting.
Coaching Cues
“Stay square.” “Brace ribs down.” “Press with control.” “Don’t let the bar twist you.”
Common Faults & Fixes
Torso rotation → reduce load and increase tension.
Fast press → slow down and control movement.
Leaning → stabilize through feet and glutes.
Programming Ideas
3–4×10–12 reps per side; use as accessory after power lifts or as core activation before heavy sessions.
Variations
Single-arm anti-rotation press, split-stance version, or half-kneeling press.
Regressions
Cable Pallof Press or banded anti-rotation press.
Standards & Competition Notes
No torso movement; even extension; controlled tempo; consistent resistance both sides.
Safety Notes
Maintain tight core; avoid spinal twisting; use manageable load to ensure proper form.
