Perform a front-loaded squat with the landmine barbell and finish by pressing the bar overhead, using the legs, hips, and shoulders to move the load. It is a compound full-body movement that links a squat and an overhead press.
How to do the Landmine Squat and Press#
- Stand with feet about shoulder-width and hold the free end of the barbell at chest level with both hands, bar anchored in the landmine.
- Brace your core and descend by pushing your hips back and bending your knees until your thighs are about parallel to the floor.
- Drive through your heels to stand up while simultaneously pressing the bar upward and slightly forward until your arms lock out overhead; exhale as you press.
- Control the bar as you lower it back to chest height and reset your stance before the next rep.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Front delts (Anterior Deltoid)
- Secondary: Triceps (Triceps Brachii), Chest (Pectoralis Major), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Letting the knees cave inward on the descent.
- Allowing the torso to round or collapse forward.
- Pressing primarily with the arms instead of driving through hips and legs.
- Shifting weight onto the toes instead of keeping it through the heels.
