How to do the Landmine Rotational Lift to Press
- Squat down, holding the bar end beside one shin.
- Stand up and rotate toward the landmine, pivoting the back foot.
- Press the bar up and across until your arms are straight.
- Lower under control, then switch sides after all reps.
Full technique — 8 steps
- Anchor one end of the barbell in a landmine or a corner and stand beside the free end.
- Take a wide stance and squat down to hold the free end with both hands beside one shin.
- Keep your back flat and your arms straight at the bottom.
- Drive through your whole foot to stand up and rotate your torso toward the landmine.
- Pivot on the back foot as your hips and shoulders turn together.
- Press the bar up and across until your arms are fully straight above head height.
- Lower the bar back to the start beside your shin under control.
- 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
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
- This exercise Landmine Rotational Lift to Press
Too hard for now? Start with the Medicine Ball Low-to-High Woodchop.
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).
