Landmine Kneeling Thruster Press

The Landmine Kneeling Thruster Press is a compound exercise that targets multiple muscle groups, making it a great addition to any workout routine. This exercise primarily works the shoulders, triceps, quads, and core muscles. It involves a combination of a front squat and an overhead press, which not only strengthens and tones the muscles but also improves overall functional fitness and stability. To perform this exercise, you will need a landmine attachment and a barbell. Start by placing the landmine attachment into a secure spot, or if unavailable, wedge the barbell into a corner to hold it in place. Get into a kneeling position behind the barbell, with your hands on the bar slightly wider than shoulder-width apart, palms facing down. Engage your core and maintain an upright posture throughout the movement. Lower into a squat position, ensuring your knees track over your toes and your weight is distributed evenly. Then, explosively push through your heels, extending your hips and raising the barbell overhead. Keep your elbows close to your body as you press the barbell up to a locked-out position. Remember to keep the movement controlled and maintain proper form to prevent any strain or injury. Start with lighter weights and gradually increase the load as your strength and technique improve. This exercise can be included in strength training sessions or circuit workouts. Always listen to your body and adjust the weight or intensity according to your fitness level and goals. Incorporating the Landmine Kneeling Thruster Press into your workout routine will not only challenge your muscles but also enhance your strength, stability, and overall performance. So give it a try and reap the benefits of this effective compound exercise!

Instructions

• Start by setting up a landmine attachment on the floor or in a landmine station.
• Load the barbell with a suitable amount of weight for your fitness level.
• Kneel down facing the landmine with your knees hip-width apart.
• Place your hands on the barbell slightly wider than shoulder-width apart, with an overhand grip.
• Engage your core and bring the barbell up towards your chest, keeping your elbows close to your body.
• From this starting position, explosively extend your hips, knees, and ankles, pressing the barbell overhead.
• At the top, fully extend your arms and lock out your elbows, with the barbell directly above your head.
• Lower the barbell back down to the starting position by bending your hips and knees.
• Repeat the movement for the prescribed number of repetitions.
• Remember to maintain proper form throughout the exercise.
• To target different muscle groups, you can vary the width of your grip or the angle of your body.

Tips & Tricks

• Ensure proper form and technique by starting with a lighter weight and gradually increasing the load as you become more comfortable and confident with the movement.
• Familiarize yourself with the proper setup and stance for the Landmine Kneeling Thruster Press before beginning the exercise.
• Engage your core muscles throughout the movement to maintain stability and control.
• Focus on full range of motion by squatting down until your thighs are parallel to the ground and fully extending your arms overhead.
• Control the descent of the weight to maximize muscle activation and reduce the risk of injury.
• Keep your chest lifted and shoulders back to achieve optimal posture and prevent unnecessary strain on your back and neck.
• Breathe properly throughout the exercise, inhaling during the downward phase and exhaling during the pressing upward phase.
• Pay attention to any muscle imbalances or weaknesses and incorporate additional exercises or modifications to address those areas.
• Gradually increase the volume and intensity of your Landmine Kneeling Thruster Press workouts over time to continue challenging your muscles and promoting progress.
• Remember to always listen to your body, rest when needed, and consult with a fitness professional if you have any concerns or questions.