Landmine Squat And Press

Landmine Squat And Press Exercise Description

The Landmine Squat and Press combines a front‑loaded squat with an angled overhead press using a barbell fixed at one end. The front load encourages an upright torso and balanced foot pressure, training the quadriceps and gluteus maximus while the core maintains a neutral spine. From a chest‑level “rack” position, you stand and press along the landmine’s forward‑and‑up arc, emphasizing the deltoids and triceps as the shoulder blades upwardly rotate. This integrated pattern links lower‑body force with vertical pressing while reinforcing trunk stiffness and coordinated timing. Keep range of motion controlled, knees tracking over toes, and the bar close to the chest between phases for efficient, repeatable reps.

Muscle Groups: Delts, Glutes, Hips, Quads, Shoulders, Triceps
Target Muscles: Deltoid - Anterior, Gluteus Maximus, Triceps Brachii - Lateral Head, Vastus Lateralis
Assisting Muscles: Adductor Magnus, Pectoralis Major - Clavicular Head, Rectus Femoris, Serratus Anterior
Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Quadratus Lumborum, Transversus Abdominis
Body Area: Lower Body, Upper Body
Body Parts: Arms, Hips, Legs, Shoulders, Upper Arms, Upper Legs
Body Surface: Back, Front, Side
Body Symmetry: Bilateral
Equipment: Leverage Machine
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Elbow Extensors, Hip Extensors, Knee Extensors, Shoulder Flexors
Joint Involvement: Multi-joint
Muscle Location: Front Shoulder, Glutes, Outer Quad, Outer Tricep
Movement Direction: Other
Muscle Position: Anterior, Lateral, Posterior
Gender: Male

How To Do The Landmine Squat And Press Exercise

‘- Secure one end of a barbell in a landmine/hinged sleeve; stand facing it with feet about shoulder‑width, toes slightly turned out.
– Cup the bar’s end with both hands at mid‑chest (elbows slightly forward), wrists neutral, bar close to the sternum.
– Stack ribs over pelvis, set a neutral spine, brace the torso, and keep eyes forward.
– Inhale; sit the hips down and slightly back between the heels. Keep heels down and knees tracking over the second–third toes.
– Stop at a depth where torso stays tall and spine neutral.
– Drive through midfoot to stand tall, fully extending hips and knees.
– With ribs down and glutes lightly engaged, press the bar up and slightly forward along its arc to full elbow extension, allowing natural scapular upward rotation.
– Lower the bar under control back to the chest.
– Begin the next rep by descending into the squat, maintaining a smooth bar path and steady brace throughout.
– Avoid knees caving, heels lifting, excessive lumbar arching during the press, or letting the bar drift away from the chest.

Landmine Squat And Press Tips

‘- Keep the bar close to your chest between phases to maintain a smooth, efficient bar path.
– Stack your ribs over your pelvis and set a neutral spine before you start to reinforce trunk stiffness.
– Cup the bar at mid‑chest with elbows slightly forward and wrists neutral to create a stable “rack” position.
– Sit the hips down and slightly back between the heels while keeping your heels down for balanced foot pressure.
– Let your knees track over the second–third toes and avoid them caving inward as you squat.
– Only squat to a depth where your torso stays tall and your spine remains neutral.
– Drive through the midfoot to stand tall, fully extending hips and knees before pressing.
– Keep ribs down and glutes lightly engaged as you press so the bar travels up and slightly forward without excessive lumbar arch.
– Control the bar on the way back to the chest and into the next squat, maintaining a steady brace throughout.

Landmine Squat And Press Beginner Introduction

The Landmine Squat and Press is a compound barbell movement that blends a front‑carried squat with an arcing press using a bar anchored at one end. The bar’s sleeve sits around chest height, encouraging an upright torso and even pressure through the feet as the legs and glutes handle the lowering and rising phases. Throughout, the midsection supports a natural spinal position so the trunk stays steady while the bar path traces its curved route.

As the body rises from the squat, force from the thighs and hips transfers into a strong angled press. The bar travels forward and upward from the chest, involving the shoulders and triceps while the shoulder blades glide upward along the ribs. A measured, repeatable rhythm ties the squat and press into one smooth pattern, highlighting whole‑body coordination, tension through the core, and deliberate control over every inch of the range.