Landmine Squat and Press
Description
The landmine squat and press is a full-body compound exercise where you hold the end of a landmine barbell at chest height, squat down, and stand while pressing the barbell overhead in an arc. The angled bar path is easier on the shoulders than a straight vertical press.
Muscle Group
Equipment Required
Landmine Squat and Press Instructions
- Set up a landmine with the barbell end at chest height. Hold the end with both hands at your chest.
- Stand with feet shoulder-width apart. The bar is vertical or slightly angled in front of you.
- Squat down while holding the bar at your chest.
- Descend to parallel or below.
- Drive through your feet to stand explosively.
- As you reach standing, use the momentum to press the barbell end up and forward in an arc.
- Lock out at the top.
- Lower the bar back to your chest as you descend into the next squat.
Landmine Squat and Press Form & Visual
Landmine Squat and Press Benefits
- Full-body compound movement
- Angled bar path is shoulder-friendly
- Builds legs, shoulders, and core together
- Excellent conditioning exercise
- Easier to learn than barbell thrusters
- Unique landmine loading pattern
Landmine Squat and Press Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Triceps brachii
- Core (stabilizer)
Landmine Squat and Press Variations & Alternatives
- Dumbbell Thruster
- Barbell Thruster
- Landmine Press
- Single-Arm Landmine Squat and Press
- Landmine Goblet Squat
