Landmine Squat to Press
The Landmine Squat to Press is a dynamic full-body exercise that combines a squat with an angled overhead press using a barbell anchored in a landmine attachment. This fluid movement targets the legs, core, and shoulders while teaching explosive power transfer from the lower body to the upper body.
Because this full-body movement places significant demand on your metabolic system, the AI analyzes your HRV and recovery data to determine if you have the energy for high-intensity sets or if a lighter volume is safer today. Additionally, if you have a history of shoulder impingement tracked in your profile, the AI prioritizes this exercise over vertical barbell presses because the landmine's fixed arc reduces joint strain while still building overhead strength.
Form Cues
- Clasp the end of the barbell securely at chest height with both hands.
- Squat down until thighs are parallel to the floor, keeping your chest upright.
- Drive explosively through your heels to stand up.
- Transfer momentum from your legs to press the bar forward and up.
- Lean your torso slightly forward at the top to fully extend your arms.
- Don't let your heels lift off the ground during the squat.
- Don't round your lower back at the bottom of the movement.
- Don't press the weight using only your shoulders; ensure the legs initiate the force.
- Don't hyperextend your lower back as you lock out the press.
- Don't let your knees cave inward as you drive upward.
Common Mistakes
- Disconnecting the squat and press movements
- Rounding the lumbar spine
- Rising onto the toes
- Flaring elbows out too wide
- Leaning back excessively at the top
Muscles Worked
This exercise is a true compound movement that heavily engages the quadriceps and glutes to generate the initial force from the squat. The anterior deltoids and triceps then take over to press the weight, while the core works continuously to stabilize the torso against the angled load.
Primary
Secondary
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