Landmine Squat And Press

Hold the end of the landmine bar. Squat down, and as you stand, press the bar up and out with one or both hands. Explosive movement.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

front shoulders

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Position a landmine attachment securely on the floor.
- Stand with your feet shoulder-width apart, facing the end of the barbell that is in the landmine attachment.
Step 2Grab the Bar
- Bend your knees slightly and hinge at the hips to grab the end of the barbell with both hands.
- Your hands should be shoulder-width apart, with your palms facing each other.
Step 3Position Your Body
- Stand up straight, keeping the barbell close to your chest.
- Engage your core and keep your back straight, ensuring your feet are firmly planted.
Step 4Squat Down
- Lower your body into a squat by bending your knees and pushing your hips back.
- Keep your chest up and your weight on your heels as you descend.
Step 5Press Up
- As you rise from the squat, press the barbell overhead by extending your arms.
- Ensure that your elbows are slightly in front of your body and your core remains engaged.
Step 6Lower the Bar
- Lower the barbell back to your chest as you descend into the next squat.
- Maintain control of the barbell throughout the movement.
Step 7Repeat
- Continue to perform the squat and press for the desired number of repetitions.
- Focus on maintaining proper form with each rep.
Step 8Finish the Exercise
- After completing your reps, carefully lower the barbell back to your chest.
- Step back from the landmine attachment and place the barbell down safely.