Landmine Single Arm Shoulder Press Squat

Muscles worked

Setup

1. Secure one end of a barbell in a landmine attachment or a corner.
2. Stand facing the landmine with feet shoulder-width apart and a slight stagger if preferred for balance.
3. Clean the weighted end of the bar to shoulder height, holding it with one hand using a neutral grip (palm facing in).
4. Position the elbow slightly tucked in front of the ribs and brace your core.

How to do it

1. Inhale and lower into a squat by hingeing at the hips and bending the knees until thighs are at least parallel to the floor.
2. Drive through your heels to stand up explosively, using the momentum from your legs to assist the press.
3. Exhale as you press the barbell upward and slightly forward until your arm is fully locked out at the top.
4. Lower the barbell back to shoulder height with control (2-second eccentric) while simultaneously preparing for the next squat.

Form checklist

• Keep your chest lifted and avoid leaning forward into the barbell.
• Prevent the weight from pulling your torso into a side-bend; keep your shoulders and hips square.
• Ensure your knees track in line with your toes throughout the squat phase.
• Maintain a neutral spine and avoid arching your lower back at the top of the press.

Pro tips

• Focus on the 'kinetic chain'—transfer energy from your feet through your braced core and into the palm of your hand.
• Squeeze the glute on the working side at the top of the movement to create a more stable base for the press.
• Keep your non-working arm out to the side or tucked across your chest to help maintain balance.

Make it harder

• Add a 2-second pause at the bottom of the squat to remove the stretch-reflex and force more leg drive.
• Perform the movement with a 'tempo' focus, taking 3-4 seconds to lower into the squat and 3-4 seconds to lower the weight from the press.

Frequently asked

What muscles does the landmine single arm shoulder press squat work?

The landmine single arm shoulder press squat primarily targets the deltoids, glutes, and quadriceps, and also works the abs, erector spinae, obliques, and triceps as secondary muscles.

What equipment do you need for the landmine single arm shoulder press squat?

The landmine single arm shoulder press squat uses landmine.

Is the landmine single arm shoulder press squat good for beginners?

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

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