Exercise Facts
| Movement Pattern | Hinge, Power, Pull, Push, Rotation |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps, Triceps |
| Equipment | Barbell, Landmine |
| Environment | Gym |
| Skill Level | Advanced |
| Series | Hybrid Conditioning Series, Landmine Power Series, Rotational Power Series |
Overview
The Landmine Rotational Clean & Press is a total-body power movement that blends hip-driven rotation with an overhead or forward press, developing coordination, balance, and explosive strength across multiple planes of motion. It’s a natural progression from the Landmine Rotational Clean, adding an upper-body drive to complete the lift and enhance athletic flow.
To perform, load one end of a barbell into a landmine attachment or securely wedge it in a corner. Stand perpendicular to the barbell, feet shoulder-width apart. Grip the sleeve with both hands, hinge at the hips, and keep your core braced. Drive through the hips and legs as you rotate the torso, pulling the bar upward in a smooth arc across the body to chest level the clean phase. Without pausing, continue the momentum by pressing the bar up and forward to full extension, finishing tall with hips and shoulders square. Lower under control and repeat.
This exercise targets the glutes, hamstrings, quads, shoulders, triceps, traps, obliques, and core, teaching the body to generate, stabilise, and redirect rotational power. The angled bar path of the landmine allows athletes to produce maximal force safely, making it ideal for hybrid athletes, field sports, and functional training environments.
Common faults include over-rotating the torso, pressing before completing hip drive, or losing core tension. Cue “rotate through hips,” “catch clean,” and “press tall.”
At Relentless Bravery Fitness, this movement embodies adaptability and control transforming rotational energy into linear strength.
Program 3–5 sets of 4–6 reps per side, resting 90 seconds between sets for power, or 60 seconds for conditioning. It can also be combined in complexes with rotational rows, split-stance presses, or landmine jerks.
Setup (Steps)
Set barbell in landmine; stand perpendicular; grip sleeve; brace core; hinge at hips; keep chest tall.
Execution (Steps)
Drive through hips; rotate torso as bar travels upward; catch at chest; press forward and upward to full extension; control descent.
Coaching Cues
“Rotate through hips.” “Catch clean.” “Press tall.” “Control the return.”
Common Faults & Fixes
Over-rotation → keep hips aligned with press path.
Pulling with arms → initiate from hips.
Loss of balance → shorten stance or reduce load.
Programming Ideas
3–5×4–6 reps per side; integrate into rotational or hybrid strength blocks; pair with anti-rotation core work for balance.
Variations
Single-arm rotational clean & press, split-stance version, or rotational jerk.
Regressions
Landmine rotational clean or landmine push press.
Standards & Competition Notes
Fluid transition between clean and press; full hip extension; bar finishes overhead or forward with stable posture.
Safety Notes
Avoid excessive lumbar twist; rotate through hips and thoracic spine; maintain controlled bar path.
