One Arm Twisted Clean And Press

Muscles worked

Setup

1. Place one end of a barbell in a landmine attachment or corner and stand perpendicular to the bar with feet shoulder-width apart.
2. Hinge at the hips and grip the end of the bar with the hand furthest from the anchor point using an overhand grip.
3. Keep your chest up, back flat, and knees slightly bent in an athletic stance.
4. Extend your free arm out to the side to help maintain balance and stability.

How to do it

1. Explosively drive through the legs and pull the bar upward while rotating your torso and pivoting your feet toward the anchor point.
2. Catch the bar at shoulder height in a 'rack' position, ensuring your body is now facing the landmine.
3. Exhale and press the bar diagonally upward until your arm is fully extended, squeezing your glutes for stability.
4. Inhale as you lower the bar to the shoulder and reverse the rotation to return to the starting side-facing position with control.

Form checklist

• Pivot on the balls of your feet to protect your knees during the rotation.
• Keep your core tightly braced throughout the movement to transfer power from the floor to the bar.
• Avoid rounding your lower back during the initial pull from the floor.
• Maintain a vertical forearm during the transition from the catch to the press.

Pro tips

• Use 'triple extension' of the ankles, knees, and hips to generate momentum for the clean so the arm primarily guides the bar.
• Focus on a hard exhale during the press to maximize oblique engagement and spinal stability.
• Think about 'punching' the ceiling to ensure a powerful and complete lockout.

Make it harder

• Incorporate a split-squat stance during the press phase to further challenge balance and glute activation.
• Slow down the eccentric (lowering) phase to three seconds to increase time under tension and shoulder stability.

Frequently asked

What muscles does the one arm twisted clean and press work?

The one arm twisted clean and press primarily targets the deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps, and also works the abs, biceps, forearms, obliques, and rotator cuff as secondary muscles.

What equipment do you need for the one arm twisted clean and press?

The one arm twisted clean and press uses dumbbell and weight plate.

Is the one arm twisted clean and press good for beginners?

The one arm twisted clean and press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Dumbbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Dumbbell One Arm SnatchIntermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps