Single Arm Landmine Rotational Jerk Press: Build Ground-Up Power for Your Golf Swing

If you’re looking to generate more power and speed in your golf swing, you need exercises that train the body to produce and transfer force from the ground up through the kinetic chain. Enter the Landmine Rotational Jerk Press (Single Arm)—a powerhouse movement that combines rotational explosiveness, hip drive, and shoulder stability in one dynamic motion.

This golf-specific exercise is ideal for players who want to hit the ball farther, improve core stability, and build strength that translates directly to performance on the course.

What Is the Landmine Rotational Jerk Press?

The Landmine Rotational Jerk Press is a full-body explosive movement that begins with a hip-driven rotation and ends with an overhead press. By utilizing a landmine setup (a barbell anchored at one end), golfers can rotate through the hips while pressing a single arm overhead—challenging frontal plane stability, transverse plane rotation, and posterior chain activation.

How it works:

1. Start in an athletic stance with feet slightly wider than hip-width.
2. Hold the barbell with one hand at shoulder height.
3. Rotate your hips and pivot your back foot.
4. Drive through the ground and press the bar overhead with speed.
5. Control the return back to start.

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Why It’s Great for Golfers

This exercise mimics the ground-up force production that happens in the golf swing—especially during the transition phase when golfers shift weight from trail to lead foot and rotate the torso toward impact.

Key Benefits:

• Ground Reaction Force Development: Helps you feel and train how to generate power starting from the feet and hips.
• Rotational Speed & Control: Trains both acceleration and deceleration patterns through the torso and shoulders.
• Unilateral Overhead Stability: Reinforces control and mobility through the shoulder in a position golfers rarely train directly.
• Hip Turn Power: Encourages dynamic hip rotation, critical for clubhead speed and reducing swing faults like early extension.
• Injury Prevention: Strengthens the shoulder, core, and hips together—reducing the risk of strain from isolated weaknesses.

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How to Program It

Start light to emphasize mechanics and explosive intent, then progress weight and reps.

• Sets/Reps: 3–4 sets of 5–6 reps per side
• Rest: 60–90 seconds between sets
• Focus: Speed through the press, clean hip turn, controlled return

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Related Golf Exercises to Build a Complete Program

To create a complete rotational power routine, pair the landmine rotational jerk press with:

• Stick Swings for Speed Training
• Side Bridge Progressions for Core Stability
• Overhead Deep Squats for Mobility & Posture
• Bear Holds with Pull-Throughs for Anti-Rotation

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Golf-Specific Pro Tip:

If your lead hip lacks rotation or your core isn’t bracing correctly, this movement will expose it fast. Use this as both a performance enhancer and a screening tool to identify rotational or kinetic chain breakdowns.

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Final Thoughts: Train Like You Play

Power in golf doesn’t come from brute strength—it comes from sequenced, efficient rotation starting at the ground and transferring seamlessly through the hips, core, and shoulders. The Landmine Rotational Jerk Press (Single Arm) is one of the best tools to build that capacity with intention and impact.

Whether you’re a low-handicapper looking to add 10+ yards to your drives, or you’re working to swing pain-free with better mechanics, this movement deserves a place in your training arsenal.