# Landmine Squat And Press

- Canonical: https://fitwill.app/exercise/10839/landmine-squat-and-press/
- Media ID: 10839
- Primary muscle: Quads
- Body part: Full Body
- Equipment: Barbell
- Video: https://fitwill.app/videos/10839/landmine-squat-and-press.mp4

## Description

The Landmine Squat And Press is a full-body compound lift performed with a barbell set into a landmine attachment or anchored in a corner, with one end loaded and the free end held at chest height. From a deep squat with the sleeve cradled at your chest, you drive through the floor to stand tall and immediately press the loaded end up and slightly forward until your arms are fully extended overhead. Because the bar travels along a fixed diagonal path, the movement blends a front squat and an overhead press into one continuous, athletic action.

This exercise suits lifters who want to train the lower body and upper body in a single pattern without the mobility demands of a barbell thruster. The angled landmine setup is friendlier to the shoulders than a straight overhead bar path, and the front-loaded position encourages an upright torso, which makes it a smart choice for people who struggle to keep their chest up during conventional squats. It also works well as a conditioning movement when performed for higher reps with a moderate load.

The primary work comes from the quads and glutes during the squat and the drive to standing, while the front shoulders and triceps handle the press. Your core works hard the entire time to keep the ribcage stacked over the pelvis as the bar moves from your chest to overhead, and the upper back stabilizes the shoulder blades through the pressing portion. The offset, diagonal loading also challenges your trunk in a way that a vertical barbell does not.

Setup matters because the landmine angle determines the whole movement path. Position the bar so the loaded end starts close to your chest when you are at the bottom of your squat, and place your feet roughly shoulder-width apart with the sleeve resting against the front of one or both shoulders. If you stand too far back, the bar pulls you forward at the bottom; too close, and you end up leaning back to press.

To execute the movement well, sit down into a full squat with the bar held at your chest, keep your heels flat and your knees tracking over your toes, then drive the floor away to stand. As your hips reach full extension, press the sleeve up along the natural arc of the landmine, letting the bar finish over and slightly in front of your head with locked-out elbows. Lower the bar back to your chest under control, then sit directly into the next rep or reset your stance between reps if you are lifting heavy.

Common use cases include general strength training, athletic power development, and conditioning circuits. Because one end of the bar stays anchored, it is also a practical option when lifting alone without a rack, and the forgiving pressing angle makes it a staple for lifters managing cranky shoulders who still want to press overhead.

## Instructions

1. Set one end of a barbell into a landmine attachment or a securely anchored corner, and slide a plate onto the free end.
2. Stand facing the loaded end with your feet about shoulder-width apart and toes turned out slightly, then lift the sleeve to your chest with your elbows tucked under the bar.
3. Sit your hips back and down into a deep squat, keeping the sleeve resting at the front of your shoulders, your chest tall, and your heels flat on the floor.
4. Brace your core as if bracing for a light punch, and keep your ribs stacked over your pelvis before you initiate the movement.
5. Drive through your whole foot to stand up, keeping the bar at your chest until your hips and knees are fully extended.
6. As you reach standing, press the sleeve up and slightly forward along the bar's natural arc until your arms are straight and the loaded end sits over your head.
7. Pause briefly at the top with your biceps near your ears and your body in a straight line from heels to hands.
8. Lower the bar back to your chest in a controlled motion, bending your elbows as the weight descends toward your shoulders.
9. Either sit directly into the next squat for continuous reps, or reset your brace and stance between reps when the load is heavy.
10. Breathe in on the way down, exhale forcefully as you drive up and press, and finish the set by lowering the plate end of the bar safely to the floor.

## Tips & Tricks

- The most common mistake is pressing too early, while the hips are still extending, which turns the lift into a grinding good morning. Stand fully before the press begins unless you are deliberately training the thruster-style timing.
- If the bar pulls you onto your toes at the bottom of the squat, you are standing too far from the landmine anchor. Shuffle a few inches closer so the loaded end tracks over your mid-foot.
- Keep your elbows tucked under the sleeve rather than flared out wide. Flared elbows let the bar roll off the shoulders and put the front delts in a weaker pressing position.
- Avoid letting your lower back arch as the weight goes overhead. Squeeze your glutes at the top of the drive to keep your pelvis neutral while your arms finish the press.
- Start lighter than you think you need. The diagonal bar path feels different from a regular press, and the catch at the bottom of each squat takes a few reps to time correctly.
- If your heels lift in the hole, work on ankle mobility or slightly widen your stance instead of forcing depth with a rounded lower back.
- Control the descent of the press. Letting the plate crash back onto your chest turns the catch into a jolt that rounds your upper back and breaks your brace.
- Face the anchor squarely. Standing angled to the bar makes the sleeve drift off your shoulder line and twists your spine under load.
- Use a plate, not a bare sleeve, on the loaded end. The plate gives you a clear target to press toward and keeps the weight balanced on the bar.

## Frequently Asked Questions

### What muscles does the Landmine Squat And Press work?

The quads and glutes do most of the work during the squat and drive to standing, while the front shoulders and triceps handle the press. Your core and upper back stabilize your torso as the bar travels from your chest to overhead.

### Is the Landmine Squat And Press good for beginners?

Yes, it is one of the more beginner-friendly squat-to-press variations because the anchored bar follows a fixed diagonal path and is easy to bail from. Start with a light plate and master the squat portion before linking the press smoothly.

### How do I set up the bar for the Landmine Squat And Press?

Place one end of the barbell in a landmine attachment or a padded corner, load a plate on the free end, and stand facing the loaded end with your feet about shoulder-width apart. Rest the sleeve at the front of your shoulders with your elbows tucked beneath it.

### Why does the bar press forward instead of straight overhead?

The landmine's anchored end forces the bar to travel along a diagonal arc, so the top position sits slightly in front of your head rather than directly over it. This angle is easier on the shoulder joints and is one of the main reasons people choose this variation.

### Should I press during the squat or after I stand up?

For the standard version, stand all the way up before pressing so the squat and press stay distinct and each portion stays strong. Pressing as you rise turns the lift into a thruster-style power movement, which is a valid progression once your timing is solid.

### What is the most common mistake in this exercise?

Letting the chest collapse and the bar pull the torso forward at the bottom of the squat, usually from standing too far from the anchor or losing the brace. Keep your elbows tucked, chest tall, and shift closer to the anchor if you tip onto your toes.

### What can I substitute if I don't have a landmine setup?

A dumbbell held at your chest works for the squat-to-press pattern, though it changes the diagonal path. A single-arm dumbbell thruster or a kettlebell front squat with a push press are the closest alternatives.

### How heavy should I go on the Landmine Squat And Press?

Choose a load you can squat deep and press to full lockout without your lower back arching or heels lifting. Since the movement links two demanding patterns, most people use noticeably less weight than they would on a standalone barbell squat.

### Is it safe to do this exercise alone without a spotter?

Generally yes, because the anchored end means you can simply lower the plate end to the floor if a rep goes wrong. Still, start conservative with the load and make sure the anchor or corner is secure and the plate cannot slide off the sleeve.