Landmine Squat and Press Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Leverage machine
- Body Part
- Shoulders, Thighs
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Quadriceps, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Landmine Press Squat
Visualised Target Muscle Groups
Front
Back
How to: Landmine Squat and Press
- Stand with feet shoulder-width apart and the landmine barbell positioned at shoulder level.
- Squat down by bending your knees and pushing your hips back, keeping the bar close to your body.
- As you rise from the squat, press the bar overhead using your shoulders, fully extending your arms.
- Lower the bar back to shoulder level as you descend into the next squat.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the knees to cave inward during the squat.
- Not keeping the back straight while pressing.
- Rushing through the exercise without proper form.
Modifications
- Use lighter weights to practice form before increasing load.
- Perform the exercise without weight to master the movement first.
Tips
- Engage your core throughout the movement to stabilize your body.
- Keep your elbows slightly bent during the press to avoid joint strain.
- Lower the weight in a controlled manner to prevent injury.
Landmine Squat and Press Alternatives
Tags
strength
shoulders
thighs
squat
press
weights
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