Landmine Anti-Rotation Press

Body region

• Core
• Shoulders

Muscles

Main

• External Oblique
• Internal Oblique
• Transversus Abdominis

Helps

• Deltoid
• Pectoralis Major
• Serratus Anterior
• Rectus Abdominis

Holds

• Quadratus Lumborum
• Gluteus Maximus
• Gluteus Medius
• Triceps

Equipment

• Landmine

Technique

1. Set up a barbell in a landmine anchor and stand or half-kneel sideways to it.
2. Hold the end of the bar with both hands at your chest.
3. Press the bar straight away from your chest until your elbows lock.
4. Resist the bar's pull so your hips and ribs stay square.
5. Bring it back to the chest slowly and repeat, then switch sides.

Cues

• Keep the shoulders and hips facing forward the whole time.
• Squeeze the glute of the back leg when kneeling.
• Press slowly; the bar should not twist you.

Common mistakes

• Letting the torso rotate toward the bar.
• Leaning back to push the bar.
• Using so much weight that the press turns into a twist.

Alternatives

• Cable Pallof Press
• Plank