Landmine Thruster

Delts, quads, glutes, tricepsBarbell, floor press platform

This compound movement combines a squat and an overhead press using a landmine setup. It builds strength in your legs, shoulders, and core with minimal axial loading.

How to do it

1Stand facing the landmine and hold the end of the sleeve with both hands at chest height.

2Set your feet shoulder-width apart, keep your back straight, and brace your core.

3Squat down until your thighs are parallel to the floor, keeping the bar close to your chest.

4Drive through your legs to stand up explosively.

5Transfer that leg power into your upper body and press the bar up and forward to full lockout.

Common mistakes

Pressing with your arms before your legs fully extend, which kills power and overloads the shoulders.

Letting your heels lift off the floor during the squat, shifting too much stress onto your knees.

Arching your lower back at the top of the press, putting unnecessary strain on your spine.

Breathing

Inhale as you squat down, and exhale forcefully as you drive up and press the bar.

Make it harder or easier

To scale down, reduce your squat depth or use an empty bar.

To scale up, try a single-arm landmine thruster or add more weight.

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.