Landmine Squat and Press

Instructions

1
Stand facing the landmine apparatus with feet shoulder-width apart, positioned in a stable upright posture with the loaded barbell anchored at ground level in the landmine attachment
2
Grasp the barbell end with both hands at chest height, maintaining a firm grip with elbows bent and core engaged, arms at approximately 90 degrees
3
Lower your body by bending the knees and hips simultaneously, descending into a squat position while keeping the barbell close to your chest and maintaining an upright torso, lowering until thighs are parallel to or slightly below parallel to the ground
4
Drive through your heels and extend the knees and hips to return to the starting standing position, pressing the barbell forward and upward to drive the movement, then return to the starting posture with controlled movement
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductors, Erector Spinae
EQUIPMENTBarbell
DIFFICULTYIntermediate

Overview

The Landmine Squat and Press is an incredibly effective Strength, Cardio movement designed to fully engage the Quadriceps. By utilizing Barbell, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Shoulders, Thighs development.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Shoulders, Thighs injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.
  • Improves overall Shoulders, Thighs stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Quadriceps.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Exercise Variations

  • Dumbbell Landmine Squat and Press
  • Cable Landmine Squat and Press
  • Banded Landmine Squat and Press

Beginner Tips

If you are new to the Landmine Squat and Press, focus on mastering the movement pattern with zero weight before adding Barbell.

Frequently Asked Questions