# Landmine Squat to Press

URL: https://heatsy.app/ex/landmine-squat-to-press

Also known as: Landmine Squat Press, Land Mine Squat to Press, Landmine Thruster, Landmine Thruster Press

Body region: Legs, Glutes, Shoulders, Chest

## Muscles

- Main: Deltoid, Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Pectoralis Major, Serratus Anterior, Adductor Magnus, Soleus, Triceps
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Landmine

## Technique

1. Stand facing the landmine anchor and hold the end of the bar with both hands against your chest, feet shoulder-width apart.
2. Sit down and back into a squat, keeping the bar close to your chest and the torso upright.
3. Drive up through the feet and, as you rise, push the bar up and forward along its arc until the arms are straight.
4. Lower the bar back to the chest while sinking into the next squat.
5. Keep a smooth rhythm for each rep.

### Cues

- Let the leg drive launch the bar so the arms do less work.
- Keep the elbows close to the bar at the bottom.
- Brace the abs so the ribs do not flare at the top.

### Common mistakes

- Pressing before the legs have finished extending.
- Leaning back at the top of the press.
- Letting the heels lift in the squat.
- Letting the bar drift away from the chest.

## Alternatives

- [Barbell Thruster](https://heatsy.app/ex/barbell-thruster)
- [Dumbbell Thruster](https://heatsy.app/ex/dumbbell-thruster)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)