Landmine Squat Press
EquipmentBarbell
TypeCompound
DifficultyIntermediate
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Front Delts
Tertiary:Core, Hip Muscles
Stabilizer:Triceps, Upper Back
📋 How to Perform
- Wedge one end of a barbell into a landmine and load the other end.
- Stand facing the loaded end with your feet shoulder-width apart, holding the end of the bar at your chest.
- Brace your core and squat down, keeping the bar close to your chest and your torso upright.
- Drive up out of the squat and carry that momentum into pressing the bar up and forward.
- Finish with your arms straight and your body leaning slightly into the bar, not arching back.
- Lower the bar back to your chest as you descend into the next squat.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Pausing between the squat and the press, which loses the leg drive that should carry the bar up.
- Leaning back and arching the lower back to finish the press, which shifts load from the shoulder to the spine.
- Letting the bar drift away from the chest in the squat, which pulls the torso forward.
