How to Perform the Landmine Squat to Press

Master the landmine squat to press with our expert guide to building functional strength, shoulder stability, and explosive power.

How to Perform

  1. Stand with feet shoulder-width apart, holding the end of a landmine-mounted barbell at chest height with both hands.
  2. Breathe into your stomach and descend into a squat by pushing your hips back and keeping your chest upright.
  3. Drive through your heels to return to a standing position with explosive force.
  4. As you reach the top of the squat, transition the momentum into an overhead press by extending your arms fully.
  5. Lower the bar back to chest height in a controlled manner before starting the next repetition.

Common Mistakes

  • Arching the lower back excessively at the top of the press
  • Allowing the knees to cave inward during the squat phase
  • Pausing too long between the squat and the press, losing kinetic energy
  • Leaning too far forward into the bar instead of staying centered

Muscles Worked

Primary movers

  • Shoulders

Stabilizers

  • Quads
  • Triceps
  • Core
  • Glutes

Related Guides

Shoulders · Shoulders