Landmine Squat to Press

quads, glutes, shoulders, triceps, coreBarbell, Landmine Post

The landmine squat to press combines lower and upper body strength into one seamless pattern. It targets your quads, glutes, shoulders, triceps, and core with reduced spinal loading.

How to do it

1Stand facing the anchored barbell, holding the end with both hands at chest height.

2Squat down with a straight back and your elbows pointing down.

3Drive up explosively through your legs from the bottom position.

4As you reach the top of the squat, transition smoothly to press the bar up and forward.

Common mistakes

Rounding your back during the squat, shifting dangerous load onto your spine.

Pressing with your arms too early before fully extending your legs, reducing efficiency.

Letting your heels pop off the floor, throwing off balance and overloading your knees.

Breathing

Inhale as you squat down and exhale as you drive up and press.

Make it harder or easier

To make it easier, use lighter weight or split it into two distinct movements; to make it harder, add weight or perform single-arm presses.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.