# Landmine Rotational Lift to Press

A full-body landmine exercise that lifts the free end of the barbell from beside one shin to overhead on the opposite side. Combines a squat, a torso rotation, and a press to train the obliques, shoulders, and legs.

- Intermediate · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-rotational-lift-to-press/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-rotational-lift-to-press/

## Muscles worked

- Obliques: 8/10
- Front delts: 8/10
- Quads: 6/10
- Glutes: 6/10
- Triceps: 5/10
- Abs: 5/10
- Calves: 3/10

## How to do the Landmine Rotational Lift to Press

1. Squat down, holding the bar end beside one shin.
2. Stand up and rotate toward the landmine, pivoting the back foot.
3. Press the bar up and across until your arms are straight.
4. Lower under control, then switch sides after all reps.

### Full technique — 8 steps

1. Anchor one end of the barbell in a landmine or a corner and stand beside the free end.
2. Take a wide stance and squat down to hold the free end with both hands beside one shin.
3. Keep your back flat and your arms straight at the bottom.
4. Drive through your whole foot to stand up and rotate your torso toward the landmine.
5. Pivot on the back foot as your hips and shoulders turn together.
6. Press the bar up and across until your arms are fully straight above head height.
7. Lower the bar back to the start beside your shin under control.
8. Complete all reps on one side, then switch sides.

## Common mistakes

- Twisting only through the arms
- Rounding through the lower back
- Keeping feet planted rigidly
- Overextending the low back overhead

## Form cues

- Rotate hips and shoulders together
- Pivot the back foot
- Drive through whole foot
- Straighten arms fully
- Keep ribs down overhead

## How much to do

- **Strength** (good fit): 3–4 sets of 4–6 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift explosively
- **Muscle growth**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–15 reps · rest 1 min · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Medicine Ball Low-to-High Woodchop](https://seto.fit/exercises/medicine-ball-low-to-high-woodchop/) — Beginner
- **This exercise: Landmine Rotational Lift to Press — Intermediate**

## Quick answers

### What muscles does the Landmine Rotational Lift to Press work?

Primary: Obliques 8/10, Front delts 8/10. Also works: Quads 6/10, Glutes 6/10, Triceps 5/10, Abs 5/10.

### When should I do the Landmine Rotational Lift to Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Landmine Rotational Lift to Press?

Strength: 3–4 sets of 4–6 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 3–4 reps in reserve.

### What is an easier version of the Landmine Rotational Lift to Press?

Medicine Ball Low-to-High Woodchop (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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