Landmine Rotation
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Anchor a barbell in a landmine base or wedge it in a corner with weight on the far end. Stand facing the anchor, feet shoulder-width. Hold the weighted end with both hands. Begin with the bar at hip height on one side. Rotate the bar in an arc across the body — hips drive first, torso follows, arms last. Finish with the bar at hip height on the opposite side. Return under control. Equal reps each direction.
Why It Works
The landmine rotation trains rotational core strength in a safe, guided arc — the bar's fixed endpoint at the floor means it can't go out of plane, making it ideal for loading rotational power progressively. For hockey players it builds the core rotational strength that generates slap shot power and resists the torsional forces of taking a body check. The diagonal arc of the bar matches the actual direction of force in a wrist shot.
Hockey Transfer
Loaded rotational power — the closest off-ice simulation of a wrist shot. Landmines are the gateway to rotational power without the spine cost of free-weight rotation work. Use them.
Coaching Cues
- "Hold end of bar at chest"
- "Rotate to each side with hip drive"
- "Stay athletic"
Common Mistakes
Rotating with the arms only — hips must initiate. Arm-only rotation produces no power. Too much weight — heavy loads kill the arc speed. Moderate weight, high velocity. Upright posture — athletic stance with slight knee bend throughout. Ignoring the eccentric — slow controlled return builds as much strength as the rotation.
Progression / Regression
Half-kneeling landmine rotation — removes the leg drive, isolates rotational core demand.
Cable chop at light weight — guided rotation with less load complexity.',
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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