The Landmine Drive
Four workouts in, you've tested range. You've tested control. You've tested control while moving. This one asks a different question: can you hold all of that together when the weight actually gets heavy and the movement gets fast?
This is the last one. It's built to be the hardest.
The Full Movement
Everything up to this point has been about earning rotation back — slow, controlled, band-resisted. The Landmine Drive cashes that in. It's a loaded, explosive single-arm press off a landmine anchor, driven from the ground up through the hips, torso, and shoulder in one continuous motion. If your rotation and hip control break down under load, this is where it'll show up.
What you'll need:
- A barbell with a landmine attachment (no attachment? wedging the bar into a sturdy corner works as a stand-in)
- A light weight plate to start — this is a technical lift before it's a heavy one
- A training partner or coach is a good idea for this one, especially on your first attempts, but the movement itself is built to be trained solo once you've got it
Setup:
- Load the bar into the landmine sleeve (or corner) and set a light plate on the working end.
- Stand facing the bar in an athletic split stance, working-side foot forward.
- Hinge down and grip the bar where the sleeve meets the plate, palm facing in.
The movement — four phases:
- Ground & Load — Hinge at the hips with the bar low, weight balanced through the front foot, torso set and braced. This is the same "grounded and square" starting position the Homelander built back on day one — it just has real load on it now.
- Drive & Press — Drive up through the legs and hips first, letting that force carry the bar up and across your body into a press. The rotation isn't something you add on top — it's the natural arc of the bar path, and it only stays clean if your hips lead instead of your arm.
- Lockout & Hold — Arm fully extended overhead, weight settled, back leg still stable underneath you. This is the moment that actually tests everything — can you hold a rotated, loaded, overhead position without your lower back or trail leg bailing you out.
- Reset — Lower the bar back to the ground under control and reset your stance before the next rep. No rushing the reset — control on the way down matters as much as the drive up.
Reps: Keep the weight light enough that every rep looks like the first one. This isn't a max-effort test — it's a clean-movement test. The second your form breaks down to move more weight, that's your answer, not a rep to push through.
Cue to hold onto: Legs and hips start it, the arm just finishes it. If you feel your shoulder or lower back doing the work of starting the press, the weight's too heavy or the pattern isn't ready yet — both are useful information.
Worth knowing before you start: this is a loaded, overhead, explosive lift — a real step up in risk from a band in your hands. Light weight, full range, no ego. If something in the earlier workouts still doesn't feel clean, that's a signal to keep building there before loading this one up.
What This Workout Is Actually Doing For You
The Homelander taught you the rotation. The Anchor Reach took your back leg away so you couldn't cheat it. The Shift Reach asked you to hold it while you were moving. This one asks you to hold all of it — rotation, hip control, a stable spine — while a real load tries to pull you out of position and speed takes away your time to think about it.
This isn't really about how much weight went up. It's a mirror for everything the last four workouts built. Clean rep here means the work stuck. Breakdown here tells you exactly where to go back and rebuild — and that's precisely what we go over next.
Five workouts. Five data points on how your body actually moves right now — not how it moved a year ago, not how you assume it moves.
Book a free consultation and we'll go through all five results together: what's clean, what's compensating, and exactly what to work on next.
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