Landmine Squat And Press

Body Part: Shoulders

Muscle: Shoulders

Equipment: Barbell

Landmine Squat and Press is a compound barbell movement that combines a front-loaded squat with an angled press. The bar is anchored in a landmine setup, so the free end travels on a fixed arc that is usually easier on the shoulders than a straight overhead barbell path. That makes the exercise useful when you want to train legs, shoulders, and trunk control together without forcing a vertical press pattern.

The main emphasis is still the delts, but the squat portion adds a strong demand on the quads, glutes, upper back, and core. The setup matters because the bar needs a stable anchor and a stance that lets you squat and press without tipping forward. Stand close enough to keep the bar at chest height, but far enough away that you can sit into the squat with your heels down and your torso braced.

During each rep, the bar should stay close to the body as you descend and rise. Hold the free end at chest height, squat under control, then drive through the floor and finish the press along the landmine path. The press should feel like a smooth continuation of the stand-up, not a lean-back or lower-back finish. Keep the ribs stacked over the pelvis, and let the arms finish long without chasing an exaggerated arch.

This exercise fits well in full-body strength work, accessory shoulder training, and conditioning blocks where you want coordinated leg drive and upper-body pressing in one pattern. It is also a practical option for lifters who do not tolerate straight overhead pressing well, provided the range stays pain-free and the load stays controlled. Clean repetitions matter more here than loading it heavy enough to turn the rep into a push-press or backbend.

Instructions

• Anchor one end of the barbell securely in a landmine base or corner and load the free sleeve evenly.
• Stand facing the free end with your feet about shoulder-width apart and hold the bar at chest height with both hands.
• Keep your elbows slightly in front of your ribs, wrists stacked, and chest tall before you start the first rep.
• Sit back and down into the squat while keeping both heels planted and the bar close to your upper chest.
• Lower only as far as you can without rounding your back or letting your knees collapse inward.
• Drive through the floor to stand up, then continue the rep by pressing the bar up and slightly forward along the landmine arc.
• Finish the press with your arms long and your ribs down, not with a hard lean back through the lower spine.
• Lower the bar back to chest height with control, reset your brace, and repeat for the planned reps.
• Inhale on the way down and exhale as you stand and press.

Tips & Tricks

• Keep the landmine anchor heavy and stable so the bar follows the same arc on every rep.
• Let the squat start the rep; if you try to press too early, the bar will drift and the torso will tip forward.
• Hold the bar at the upper chest with the elbows slightly forward instead of flaring them straight out.
• Keep pressure through the whole foot, especially the heels and midfoot, so the squat does not turn into a toe-dominant rise.
• Press in the bar's natural diagonal path instead of forcing a straight overhead line.
• Stop the press before your lower back arches hard or your ribs flare up.
• Use a lighter load if the bar pulls you forward at the bottom of the squat.
• Shorten the squat depth if your heels lift or your torso loses position before the press.
• Reset between reps when the bar path becomes rushed or uneven.

Frequently Asked Questions

What muscles does Landmine Squat and Press work most?

It mainly trains the delts, with strong help from the quads, glutes, triceps, upper back, and core.

Is this more of a shoulder exercise or a leg exercise?

It is a full-body compound lift, but the squat and press both make the shoulders and legs work hard in the same rep.

How should I hold the bar in the landmine setup?

Hold the free end at chest height with both hands, wrists stacked, and elbows slightly in front of your torso.

Should I press from the bottom of the squat?

No. Stand up first, then finish the rep by pressing the bar along the landmine arc with control.

Can beginners do Landmine Squat and Press?

Yes, as long as the load is light and the squat depth stays smooth enough to keep the chest and heels stable.

What is the most common form mistake?

The biggest mistake is turning the press into a lean-back finish that shifts the work into the lower back.

Is the landmine path easier on the shoulders?

Usually yes, because the angled path is more forgiving than a straight overhead press for many lifters.

How can I make the exercise harder without just adding weight?

Use a cleaner pause at the bottom, keep the bar path tighter, and make every rep finish with the same stacked torso position.