Use code POWERUP for 10% off fitness equipment! Use code POWERUP for 10% off fitness! SHOP NOW
Barbell Bus Driver to Build Rotational Strength

Building MMA Rotational Strength with Barbell Bus Drivers

Written by
July 7, 2014
Updated April 12, 2018

Rotational strength refers to the power of the muscles used to twist the body and plays a direct role in not only the striking power of an MMA athlete, but also his ability to absorb a hit to the midsection. Think about the rotation of the core required to perform powerful kicks and punches in MMA. The rotation of the torso helps to generate force in both of these movements. The barbell bus driver is a great measure of both rotational power and core strength.

MMA Rotational Strength and the Barbell Bus Driver

Barbell bus drivers are an example of a rotary stability exercise. These are slightly more complicated than isometric exercises because the core must remain stable while the limbs move. The movement requires stabilization of the core while simultaneously engaging concentric and eccentric movement in the upper body. The barbell bus driver will develop the striking power of a fighter and also build an iron midsection.

How to Do the Barbell Bus Driver

Begin by securing one end of a barbell to a fixed position. If you don’t have a landmine setup, you can use a towel or sandbag. Start with just the bar and add weight as you progress.


Step 1 – Barbell Bus Driver


Step 2 – Barbell Bus Driver


Step 3 – Barbell Bus Driver


Step 4 – Barbell Bus Driver

Step 1: Lift the unanchored end of the barbell with both hands and raise it up over your head. Retract your shoulders, brace your core, square your hips, and slightly bend your arms and knees. Try to keep your weight on the balls of your feet.

Step 2: Rotate the barbell to the front of your right hip, keeping the slight bend in your arms. Make sure your hips rotate with the bar, Your back foot should finish on the toe.

Step 3: Return to the starting position.

Step 4: Rotate the barbell to the front of your left hip. Remember, slight bend in the arms, rotate your hips, back foot on the toe.

Barbell Axle Strength Endurance Circuit


Give this workout a try to incorporate the barbell bus driver into your routine.

Kyle Moore began weight training at the age of thirteen with renowned strength and conditioning coach Kurt Hester. In the years following he further advanced his knowledge of traditional strength and conditioning before being introduced to unconventional kettlebell training by Alexander Korotchkine, former Soviet olympic athlete. Today, he continues the endless pursuit to combine both traditional and unconventional training into a unique form a fitness.
Free shipping is offered on orders with a minimum subtotal of $100 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP unless otherwise noted. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP (unless otherwise noted) or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.