Landmine Kneeling Thruster Press

Muscles worked

Setup

1. Secure one end of a barbell in a landmine attachment or a corner, and load the desired weight on the other end.
2. Assume a tall kneeling position facing the barbell, with knees hip-width apart and toes tucked for stability.
3. Grasp the end of the barbell with both hands in a cupped grip at chest height, keeping elbows tucked close to your ribs.
4. Engage your core and squeeze your glutes to create a straight line from your knees to your head.

How to do it

1. Inhale as you sit your hips back toward your heels, maintaining an upright torso and keeping the bar at chest level.
2. Exhale forcefully and drive your hips forward explosively to return to the tall kneeling position.
3. Use the momentum generated by your hips to press the barbell diagonally upward until your arms are fully extended.
4. Inhale as you lower the bar back to your chest with control, immediately transitioning into the next repetition. Tempo: 1-0-X-0 (explosive on the way up).

Form checklist

• Maintain a neutral spine and avoid arching your lower back as you press the weight overhead.
• Ensure the transition from the hip drive to the press is one fluid, continuous motion.
• Keep your core braced throughout to prevent the weight from pulling your torso forward.
• Drive through your knees and shins to power the hip extension phase.

Pro tips

• Focus on the 'hip snap'—the faster you drive your hips forward, the more power you transfer to the bar, making the press feel lighter.
• At the peak of the press, lean slightly into the bar to maximize serratus anterior activation and shoulder stability.

Make it harder

• Transition to a single-arm grip to significantly increase the anti-rotational demand on your core.
• Add a three-second pause at the bottom of the kneeling squat to eliminate momentum and force more muscle recruitment.

Frequently asked

What muscles does the landmine kneeling thruster press work?

The landmine kneeling thruster press primarily targets the deltoids, glutes, and quadriceps, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the landmine kneeling thruster press?

The landmine kneeling thruster press uses barbell.

Is the landmine kneeling thruster press good for beginners?

The landmine kneeling thruster press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang Snatch Below The KneesAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps