Landmine Single Arm Shoulder Press Squat
Landmine Single Arm Shoulder Press Squat Exercise Description
The Landmine Single Arm Shoulder Press Squat is a unilateral squat-to-press performed with one end of a barbell anchored in a landmine. It blends a lower-body squat with an angled, single‑arm press, promoting full‑body coordination and trunk stability. Primary movers include the anterior deltoid and triceps during the press, with the quadriceps and gluteus maximus driving the squat; the core resists rotation throughout. The landmine’s fixed arc guides the press in the scapular plane, encouraging upward rotation of the scapula while you keep the ribcage stacked over the pelvis. Expect a diagonal pressing path—up and slightly forward—while maintaining a neutral spine, level hips, and even foot pressure. This variation is useful for reinforcing clean squat mechanics and a strong, controlled overhead press without excessive lumbar extension.
- Muscle Groups: Delts, Glutes, Hips, Quads, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Gluteus Maximus, Triceps Brachii - Medial Head, Vastus Lateralis
- Assisting Muscles: Adductor Magnus, Pectoralis Major - Clavicular Head, Vastus Medialis
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, 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: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Hip Extensors, Knee Extensors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep, Front Shoulder, Glutes, Outer Quad
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Landmine Single Arm Shoulder Press Squat Exercise
‘- Secure one end of a barbell in a landmine base or firmly in a corner.
– Stand facing the bar with feet about shoulder‑width, toes slightly out, and the bar’s sleeve held in one hand at shoulder/chest height.
– Use a neutral grip; keep wrist straight, forearm vertical, elbow slightly in front of the torso (about 30–45° from the body).
– Set ribs down, brace the core, and keep the non‑working arm extended forward for balance.
– Inhale to brace; sit hips back then down into a squat, knees tracking over mid‑foot, heels flat, spine neutral.
– Drive through mid‑foot to stand; once tall and braced, press the bar along its arc up and slightly forward until the arm is straight without forcefully locking the elbow.
– Keep shoulder blades upwardly rotating without shrugging; avoid rib flare or leaning back.
– Lower the bar under control to shoulder height, re‑establish full-body tension.
– Repeat: descend into the next squat, then press again at the top.
– Throughout, keep pelvis and torso square—resist the bar pulling you into rotation.
– Common faults to avoid: heels lifting, knees caving, wrist bending back, pressing across the midline, and overextending the low back.
Landmine Single Arm Shoulder Press Squat Tips
‘- Secure the barbell firmly in a landmine base or corner before starting.
– Stand facing the bar with feet about shoulder-width and toes slightly turned out.
– Hold the bar’s sleeve in one hand at shoulder/chest height with a neutral grip and straight wrist.
– Keep the forearm vertical with the elbow slightly in front of the torso (about 30–45° from the body).
– Set the ribs down, brace the core, and extend the non-working arm forward for balance.
– Inhale to brace, then sit the hips back and down into the squat with knees tracking over the mid-foot and heels flat.
– Maintain a neutral spine as you squat and stand.
– Drive through the mid-foot to stand, and only press once you are tall and braced.
– Press the bar along its arc up and slightly forward until the arm is straight, without forcefully locking the elbow.
– Let the shoulder blade upwardly rotate during the press without shrugging, and avoid rib flare or leaning back.
– Lower the bar under control to shoulder height and re-establish full-body tension before the next rep.
– Keep the pelvis and torso square throughout, resisting the bar pulling you into rotation.
– Avoid common faults: heels lifting, knees caving in, wrist bending back, pressing across the midline, and overextending the low back.
Landmine Single Arm Shoulder Press Squat Beginner Introduction
The Landmine Single Arm Shoulder Press Squat combines a squat with an angled one‑arm press using a barbell secured in a landmine attachment. Because only one arm presses the weight, one side of the body works more directly while the other side stabilizes, which challenges balance and overall coordination. The pressing phase mainly targets the shoulders and triceps, while the squatting phase emphasizes the quads and glutes. Throughout the movement, the core works hard to prevent the torso from twisting or leaning, turning this into a full‑body strength and stability exercise.
The landmine’s curved path guides the hand along a natural diagonal, rising and moving slightly forward instead of straight overhead. This helps the shoulder blade glide smoothly and encourages a strong press without relying on a big arch in the lower back. At the same time, attention stays on an upright, organized posture with level hips, steady feet, and a tall spine. This pattern is often used to reinforce solid squat mechanics together with a powerful but controlled overhead press.