Exercise
Landmine Squat & Press
The Landmine Squat & Press is a compound exercise that combines a squat with an angled press to build full-body strength and coordination.
Landmine Squat & Press
The Landmine Squat & Press is a compound barbell exercise performed with one end of the bar fixed in a landmine attachment. The movement flows from a squat into a press along a guided arc, which makes it more controlled than fully free barbell lifts while still demanding active balance and coordination. This setup allows you to train multiple joints in one smooth sequence without needing a full overhead press position.
The exercise primarily loads the legs and glutes during the squat, while the shoulders and arms take over during the press. Throughout the movement, the core works to keep the body stable as force transfers from the lower body to the upper body. Because the bar moves on an angle, the shoulders are challenged without being forced into a straight overhead position, which many people find more comfortable.
Landmine Squat & Press fits well in strength-focused programs, conditioning circuits, and athletic training. It is useful for building full-body strength, improving coordination between upper and lower body, and adding variety compared to traditional squats or presses. The guided bar path makes it a solid option for people who want a demanding compound lift with slightly more control than standard barbell variations.
How to Perform the 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.
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.
Landmine Squat & Press
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