3 Supersets to Help Strengthen Your Baseball and Golf Swing (and Punching Power)

If your sport or training relies on explosive rotational strength—swinging a bat, driving a golf ball, or delivering a knockout punch—your workout needs to focus on core stability, rotational force, and unilateral control. That’s where the NordBench + Landmine attachment comes in.

This landmine-based workout builds the rotational power needed for maximum force transfer. By pairing core and upper-body movements with lower-body stability work, these supersets will help you generate more speed, power, and control in every movement.

---

Superset 1: Landmine Rotations + Adductor Raise

🏋️ Landmine Rotations – Develops explosive core strength and rotational power, improving hip and torso rotation speed.

🏋️ Adductor Raise – Strengthens the inner thighs, improving lateral stability and control during swings and strikes.

🔥 Why it works: A strong rotational core paired with stable adductors allows you to generate more force while keeping your lower body controlled. Research in the Journal of Sports Science & Medicine (2021) shows that rotational power is directly linked to bat speed, club head velocity, and punch force.

🌟 Related Read: Core Landmine Training Guide

---

Superset 2: Meadows Row + Sit-Ups

🏋️ Meadows Row – Strengthens the upper back, lats, and core while improving grip strength for bat or club control.

🏋️ Sit-Ups – Enhances core endurance and rotational stability, reinforcing posture and spinal control.

🔥 Why it works: Pulling strength improves power in the swing and punch mechanics. Core endurance is key for maintaining force output over multiple rounds or swings. Studies in the International Journal of Strength & Conditioning (2019) confirm that grip and lat strength significantly impact swing mechanics in baseball and golf.

🌟 Related Read: 3 of the Best Core and Lower Body Supersets You Can Do at Home

---

Superset 3: Landmine Single-Arm Press + Sit-Ups

🏋️ Landmine Single-Arm Press – Strengthens unilateral pressing power, mimicking the force used in swinging or throwing.

🏋️ Candlesticks– Reinforces core endurance, ensuring balance and power transfer.

🔥 Why it works: Strong shoulders and rotational core power are key to punching, throwing, and swinging. Research in The Journal of Strength & Conditioning Research (2022) found that unilateral pressing exercises improve rotational power more than bilateral ones, making this an essential move for athletes.

🌟 Related Read: A Comprehensive Guide to Landmine Training: What You Need to Know

---

How to Structure This Workout

✅ Perform each superset for 3 rounds

✅ Work in the 8-12 rep range per exercise

✅ Rest 30-45 seconds between exercises

💡 Pro Tip: The NordBench + Landmine attachment provides the perfect angle for landmine presses, rows, and squats, letting you train at home without a full gym setup.

🌟 Related Read: A Full Lower Body Workout You Can Do at Home Using Only the OmniStrap

---

Why the NordBench + Landmine Setup is a Game-Changer for Athletes

✔️ Stable Platform for Explosive Movements – Provides a secure base for rotational and unilateral movements.

✔️ Landmine Compatibility – Designed for optimal positioning for presses, rotations, and lunges.

✔️ Full-Body Versatility – From core to lower body, this setup allows for targeted explosive training.

With this setup, you can train rotational strength, increase swing speed, and build a stronger core—all in the comfort of your home gym.

---

Take Your Power to the Next Level

If you’re serious about improving your swing speed, punching power, or rotational strength, this landmine workout is your go-to routine. The NordBench + Landmine attachment gives you the versatility and stability you need to build explosive strength and control in your movements.

💥 Ready to train like an explosive athlete? Get your NordBench + Landmine attachment today!