Landmine Squat And Press

Muscles worked

Setup

1. Secure one end of the barbell in a landmine attachment or a stable corner.
2. Stand facing the bar with feet shoulder-width apart and hold the end of the barbell sleeve with both hands at chest height.
3. Position your feet so you are leaning slightly forward into the bar, ensuring your weight is balanced.
4. Engage your core and pull your shoulder blades back and down.

How to do it

1. Inhale and lower into a squat by sitting your hips back, keeping your chest upright and the bar tucked close to your sternum.
2. Drive through your heels to stand up explosively, using the upward momentum of the squat to help initiate the press.
3. Exhale as you push the bar upward and forward until your arms are fully extended in front of your face.
4. Lower the bar back to chest height with control (2-second eccentric) as you reset for the next repetition.

Form checklist

• Keep your elbows tucked in front of your ribs, not flared out to the sides.
• Ensure your knees track in line with your toes and do not cave inward during the squat.
• Maintain a neutral spine and avoid arching your lower back as you press the weight up.
• Keep your heels glued to the floor throughout the entire squatting phase.

Pro tips

• Focus on the 'kinetic link'—the press should be a fluid continuation of the squat's upward drive for maximum power output.
• Squeeze your glutes hard at the top of the movement to create a rigid pillar for the shoulders to press from.

Make it harder

• Perform the exercise unilaterally (single-arm) to increase the anti-rotational demand on your core.
• Add a three-second pause at the bottom of the squat to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the landmine squat and press work?

The landmine squat and press primarily targets the deltoids, glutes, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the landmine squat and press?

The landmine squat and press uses landmine.

Is the landmine squat and press good for beginners?

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

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