Landmine Squat And Press

The Landmine Squat and Press is a highly effective compound exercise that targets multiple muscle groups in your body. It combines the traditional squat with an overhead press, making it a great all-in-one movement for building strength and power. This exercise primarily works your lower body muscles such as the quadriceps, hamstrings, and glutes, while also engaging your core, shoulders, and upper back muscles. To perform the Landmine Squat and Press, you will need a landmine attachment or a barbell wedged in a corner. Start by standing with your feet shoulder-width apart and the landmine securely positioned between your legs. Hold the barbell with both hands, palms facing inward towards your chest. Lower yourself into a squat position by hinging at your hips and bending your knees. Ensure that your knees remain aligned with your toes, leaning slightly forward while maintaining a straight back. As you ascend from the squat position, simultaneously press the barbell up towards the ceiling, extending your arms fully. Keep your core engaged and maintain a steady pace throughout the movement. This exercise can be modified by adjusting the weight load or utilizing variations such as the single-arm Landmine Squat and Press to add an extra challenge. Incorporating the Landmine Squat and Press into your workout routine can help improve lower body strength, functional movement, and overall power. Remember to focus on proper form and start with lighter weights before progressing to heavier loads. Challenge yourself, but listen to your body and avoid any excessive strain or discomfort. Regularly including this exercise in your training regimen will bring significant benefits to your fitness journey.

Instructions

• Start by placing a barbell in a landmine attachment or securely wedge one end of the barbell in a corner.
• Stand with your feet shoulder-width apart and position your body so that the barbell is in front of your chest.
• Grip the barbell with both hands, palms facing inward.
• Lower your body into a squat by bending your knees and pushing your hips back, keeping your chest up and core engaged.
• As you come up from the squat, simultaneously press the barbell overhead, extending your arms fully.
• Pause briefly at the top before lowering the barbell back down to the starting position.
• Repeat the squat and press movement for the desired number of repetitions.
• Remember to maintain proper form throughout the exercise, keeping your back straight and knees aligned with your toes.

Tips & Tricks

• Focus on maintaining proper form throughout the movement.
• Incorporate a full range of motion to engage more muscles.
• Engage your core muscles throughout the exercise to stabilize your body.
• Start with a lighter weight and gradually increase as you get stronger.
• Use proper breathing techniques to enhance your performance.
• Ensure the landmine is securely anchored before performing the exercise.
• Balance the weight evenly on both sides to prevent imbalance and injury.
• Keep your knees in line with your toes to prevent excessive stress on the joints.
• Control the movement both during the squat and press phases.
• Gradually increase the intensity and volume of this exercise over time.