Landmine Rotational Throw

Purpose. Drive a landmine barbell across the body and release the press at speed, training the rotational sequence used in striking and throwing.

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How it fits the system. An intermediate-level ballistic rotational push entry in the Ballistic Training section, programmed to develop rotational power. Related work in the library: Landmine Rotation and Medicine Ball Rotational Throw.

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Primary muscles

Obliques, Pectoralis Major, Anterior Deltoid

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Secondary muscles

Gluteus Maximus, Latissimus Dorsi, Core

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Movement pattern

Ballistic Rotational Push

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Equipment

Landmine, Barbell

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Difficulty

Intermediate

1. Set a barbell in a landmine and stand side-on in a staggered stance.
2. Hold the end of the bar at chest height with both hands.
3. Rotate from the back hip and drive the bar across and up, releasing the press at full extension.
4. Control the bar back to the start and reset the stance.

• The rotation starts at the back foot and hip, not the arms.
• Keep the ribs stacked so the rotation happens at the hips, not the lumbar spine.
• Accelerate all the way through; do not decelerate early.
• Use a light load — this is a speed exercise.

• Twisting through the lower back instead of rotating at the hips.
• Loading heavily enough that the bar path slows down.
• Letting the front knee cave as the hips turn.