Landmine Squat And Press

Body Part: Hips

Muscle: Other

Equipment: Barbell

Landmine Squat and Press combines a front-loaded squat with a standing press along the landmine arc. The setup shifts the bar path in front of the body, which makes it easier to keep the torso upright than with a straight barbell while still demanding strong legs, core control, and shoulder stability. It is a useful compound movement for building lower-body strength, trunk bracing, and coordinated power through a guided path.

The squat portion emphasizes the quads and glutes while the front-loaded rack position lights up the upper back, forearms, and core. The press adds shoulders and triceps, but the movement works best when the lower body initiates the drive and the torso stays stacked over the hips. Because the implement moves on a fixed angle, clean foot placement and a consistent bar path matter more than chasing load or speed.

Set the landmine so the sleeve can move freely, then stand facing the bar end with your feet about shoulder-width apart or slightly wider. Hold the sleeve or handle close to the chest with elbows tucked in front of the ribs, then sit down between the hips while keeping the heels grounded and the chest tall. At the bottom, the knees should track over the toes and the spine should stay long rather than folding forward.

From the squat, drive through the whole foot to stand up and extend the hips and knees. As you rise, press the bar upward and slightly forward along the landmine path until the arms are straight and the shoulders finish near ear level without shrugging. Lower the bar back to the chest under control, then repeat with the same tempo and stance. Exhale through the press, inhale on the descent, and reset the ribs and brace before each rep.

This exercise is a strong fit for full-body training, athletic circuits, and accessory work when you want a squat pattern with more shoulder involvement than a plain goblet squat. It can be scaled by using a lighter plate, a two-hand handle, or a partial press range if overhead mobility is limited. Keep every rep crisp: if the heels lift, the torso dives, or the press turns into a back lean, the load is too heavy or the squat depth is too ambitious.

Instructions

• Set the landmine sleeve on the floor and stand facing the bar end with your feet shoulder-width apart.
• Hold the sleeve or attached handle at chest height with elbows in front of your ribs and wrists stacked.
• Brace your midsection, keep your chest tall, and sit down into a squat by sending your hips back and down.
• Let your knees track over your toes while keeping both heels planted and the bar close to your sternum.
• Drive through the whole foot to stand up from the squat without letting your torso collapse forward.
• As you reach standing, press the bar up and slightly forward along the landmine arc until your arms are straight.
• Lower the bar back to chest height under control, then sink into the next squat only after you have reset your brace.
• Breathe in on the way down and breathe out as you stand and press for each repetition.

Tips & Tricks

• Keep the bar path close to your center line; if it drifts away from the chest, the press becomes harder to control.
• Use a squat depth that lets you keep the heels down and the spine long instead of rounding the low back.
• Think about standing up from the squat before you finish the press so the lower body drives the repetition.
• Do not flare the elbows out wide at the bottom; tucked elbows help the rack position stay strong and stable.
• A mixed-width or two-hand landmine handle usually feels better than grabbing the sleeve directly when the load gets heavier.
• If the press turns into a back lean, reduce the load or shorten the overhead range before the shoulders start shrugging.
• Keep the head neutral and let the arms finish beside the ears instead of cranking the neck forward.
• Controlled tempo matters more than speed here; a smooth descent makes the squat position and press path easier to repeat.

Frequently Asked Questions

What does Landmine Squat and Press train?

It trains the quads, glutes, core, shoulders, and triceps, with the upper back working hard to keep the front-loaded position stable.

Where should the landmine bar start before each rep?

The bar should sit anchored on the floor so the sleeve can travel smoothly, and your hands should start at chest height before you squat.

Should I squat before I press or press while standing up?

Stand up from the squat first and finish the repetition by pressing along the landmine arc as you rise.

Can I hold the sleeve directly instead of using a handle?

Yes, but a landmine handle or attachment is often more comfortable and gives you a more secure grip, especially on higher-rep sets.

How deep should the squat be?

Go as deep as you can while keeping both heels down, the chest tall, and the bar close to the body.

What is the most common form mistake?

Letting the torso collapse forward in the squat or turning the press into a low-back lean are the biggest breakdowns to watch for.

Is this exercise good for beginners?

Yes, it is beginner-friendly when the load is light and the press range stays controlled.

What should I do if my shoulders cannot finish overhead comfortably?

Use a smaller range of motion and press only as high as you can without shrugging, leaning back, or losing the ribcage position.