Exercise
Landmine Squat & Press
How to Perform - Landmine Squat & Press
- Set up a barbell in a landmine attachment with the opposite end loaded with appropriate weight, grasp the end of the bar with both hands at chest height.
- Position your feet shoulder-width apart or slightly wider, with toes pointing slightly outward and your core engaged.
- Inhale and begin descending into a squat by pushing your hips back and bending your knees, keeping your chest up and spine neutral.
- Lower yourself until your thighs are at least parallel to the ground, maintaining weight in your heels and midfoot while keeping the bar close to your body.
- Exhale as you drive through your heels to stand back up, extending your hips and knees fully.
- As you reach the top of the squat, continue the upward momentum to press the bar overhead by extending your arms, keeping your shoulders stable.
- At the top of the movement, your arms should be fully extended with your biceps by your ears, while maintaining a neutral spine and engaged core.
- Inhale as you lower the bar back to chest position and repeat the entire movement for the prescribed number of repetitions.
Important information
- Keep your elbows slightly bent at the top of the press to avoid hyperextension while maintaining tension throughout the movement.
- Make sure your knees track in line with your toes throughout the squat portion to protect your joints.
- If you feel pressure in your lower back, check your core engagement and consider using a lighter weight until your form improves.
- The bar path should follow a slight arc—don't try to press straight up as this can strain your shoulders.
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The Landmine Squat & Press stands as a versatile compound movement that delivers impressive results for those looking to elevate their training beyond beginner status. This intermediate-level exercise simultaneously targets your quads, front deltoids, and triceps, making it an efficient choice for anyone short on time but unwilling to compromise on results. The beauty of this movement lies in its hybrid nature, effectively combining a lower body strength exercise with an explosive upper body press. This integration makes it particularly valuable for CrossFit enthusiasts seeking functional power development and bodybuilders looking to build balanced muscular development across multiple muscle groups in one fluid motion.
What sets the landmine squat & press apart from other compound exercises is the unique angle of resistance created by the landmine setup. This angle allows for a natural pressing path that can be less stressful on the shoulders compared to traditional overhead pressing movements, while still effectively challenging your front deltoids and triceps. The fixed path also provides stability while allowing enough freedom to accommodate individual body mechanics. The strength benefits of this exercise extend beyond simple muscle building. Regular incorporation of the landmine squat & press can translate to improved power in athletic movements, enhanced core stability, and greater overall functional fitness.
The dynamic nature of transitioning from a squat to an explosive press trains your body to generate force from the ground up: a fundamental aspect of athletic performance. For those who monitor their training closely, this exercise offers excellent return on investment in terms of caloric expenditure and hormonal response due to the significant muscle mass engaged throughout the movement. Whether your goals include building strength, improving athletic performance, or developing a more muscular physique, the landmine squat & press delivers results that make it worthy of inclusion in any intermediate fitness enthusiast's repertoire.
FAQ - Landmine Squat & Press
The Landmine Squat & Press primarily works your quadriceps, front deltoids (shoulders), and triceps. Your core, glutes, and upper back muscles also engage significantly as stabilizers throughout this compound movement.
Yes, the angled pressing path created by the landmine setup typically places less stress on the shoulder joints compared to strict overhead pressing. This makes it an excellent alternative for those with shoulder mobility issues or previous injuries while still effectively training the deltoids.
Beginners can start with a lighter weight and focus on the movement pattern before progressing. For advanced lifters, increase the weight, add a pause at the bottom of the squat, or perform the exercise unilaterally (one arm at a time) to increase the challenge and core engagement.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Incorporate this exercise 1-2 times per week with at least 48 hours between sessions to allow for proper recovery. It works well as part of a full-body workout or on a lower/upper body combination day due to its compound nature.
