Landmine Rotational Press
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
Load a landmine. Stand sideways to the anchor, bar held at shoulder height in both hands. Load the hips away from the anchor — this is the backswing. Drive the hips toward the anchor explosively, rotating the torso. As the torso rotates, press the bar upward and away — arms extend fully. The finish position: hips facing the anchor, arms extended above and across the body. Return under control. Complete all reps one side before switching.
Why It Works
The landmine rotational press combines hip rotation with an overhead press in a single explosive movement — training the full kinetic chain of a slap shot from the ground through the hands. It develops the linking strength between the lower body and upper body that defines elite shot power. Unlike isolated exercises, this movement forces the entire body to coordinate in a single explosive rotational arc.
Hockey Transfer
Loaded rotational pressing — combines core rotation and upper body push, identical to the kinetic chain of a slap shot. Pair with med ball rotational throw. Both train the same chain; landmine adds load, med ball adds release velocity.
Coaching Cues
- "Barbell in landmine. Hold end at shoulder"
- "Rotate through hips and press across body. BOTH sides equally."
Common Mistakes
Pressing before rotating — the press is driven by the rotation, not independent of it. Using the arms to initiate — the sequence is feet → hips → torso → arms. Always. Bar too heavy — speed and coordination are the training stimuli, not maximum load. Neglecting the non-dominant side — shooting side and opposite side both matter.
Progression / Regression
Single-arm landmine press with rotation — higher core demand and instability.
Landmine rotation without the press — master the hip drive before adding the press.',
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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