Barbell Leg Twist Press

Muscles worked

Setup

1. Secure one end of the barbell in a landmine attachment or a corner and stand facing the weighted end.
2. Grip the end of the barbell with both hands (interlocked or one over the other) at chest height.
3. Position your feet slightly wider than shoulder-width apart with a slight bend in the knees.
4. Engage your core and pull your shoulder blades down and back to create a stable pressing platform.

How to do it

1. Inhale and rotate your torso to lower the barbell toward one hip, pivoting your trailing foot inward to allow the hips to turn.
2. Exhale forcefully as you drive through your feet and hips to rotate the bar back to center.
3. Immediately press the barbell upward and forward to full arm extension, engaging the chest, shoulders, and triceps.
4. Lower the bar back to chest height and repeat the rotation to the opposite side in a fluid, alternating pattern.

Form checklist

• Pivot the back foot fully to ensure rotation occurs at the hips and ankles, not the lumbar spine.
• Keep your core braced 'tight' throughout the entire movement to protect the lower back.
• Maintain a proud chest and avoid letting the weight pull your shoulders into a rounded position.
• Ensure the press is a continuation of the hip drive rather than a separate, disjointed movement.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the power starting in your feet and spiraling up through your obliques into the press.
• Squeeze your glutes at the peak of the press to stabilize the pelvis and maximize force transfer.
• Maintain a slight 'hollow body' rib position to keep the abs under constant tension during the rotational phase.

Make it harder

• Perform the movement with a single-arm grip to significantly increase the anti-rotational demand on the core.
• Add a pause at the bottom of the rotation (near the hip) to eliminate momentum and force the core to initiate the press from a dead stop.

Frequently asked

What muscles does the barbell leg twist press work?

The barbell leg twist press primarily targets the abs, obliques, and pectorals, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell leg twist press?

The barbell leg twist press uses barbell and weight plate.

Is the barbell leg twist press good for beginners?

The barbell leg twist press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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