Shoulders
Landmine Squat to Press
A compound power movement that bridges lower-body strength and overhead stability for total-body coordination.
How to perform.
Follow the sequence — setup is half the lift.
Stand with feet shoulder-width apart, holding the end of a landmine-mounted barbell at chest height with both hands.
Breathe into your stomach and descend into a squat by pushing your hips back and keeping your chest upright.
Drive through your heels to return to a standing position with explosive force.
As you reach the top of the squat, transition the momentum into an overhead press by extending your arms fully.
Lower the bar back to chest height in a controlled manner before starting the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.