Landmine Kneeling Thruster Press

Master the Landmine Kneeling Thruster Press to build full-body power and stability.

IntermediateDeltoid Anterior Gluteus Maximus Quadriceps Adductor Magnus Deltoid Lateral Pectoralis Major Clavicular Head Serratus Anterior Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

A full body workout that combines a squat and a press in the kneeling position using a barbell and a landmine setup.

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How to do Landmine Kneeling Thruster Press

01
Setup
Begin by kneeling on the floor, facing the landmine attachment, with your knees hip-width apart and toes tucked under. Position the barbell with one end in the landmine attachment.
02
Setup
Grab the free end of the barbell with the hand opposite to your kneeling leg (e.g., if right knee forward, use left hand), holding it at shoulder height with your elbow tucked. Your chest should be upright and core engaged.
03
Initiate the movement by powerfully driving your hips forward and squeezing your glutes, extending your hips fully to rise into a tall kneeling position. Exhale as you drive up.
04
As your hips reach full extension, immediately press the barbell overhead by extending your arm, keeping your core braced and maintaining a stable, upright posture.
05
Slowly and with control, reverse the movement by lowering the barbell back to your shoulder while simultaneously hinging at the hips to return to the starting kneeling position. Inhale as you descend.

Tips

Focus on a seamless transition between the hip drive and the press; the power generated from your lower body should directly transfer into the overhead press.
Maintain a neutral spine throughout the entire movement by actively engaging your core muscles to prevent arching or rounding of your back.
Keep the barbell path close to your body during both the press and the lowering phases to ensure optimal leverage and reduce unnecessary strain on your shoulder.
Use your non-working arm for balance, either extending it to the side or placing it on your hip, to help stabilize your body during the movement.

Common mistakes

Rounding the lower back during the hip drive compromises spinal safety; ensure your core is tight and chest remains proud to maintain a neutral spine.
Pressing the weight purely with arm strength instead of utilizing the powerful hip drive reduces the exercise's effectiveness; prioritize a forceful hip extension to generate momentum for the press.
Allowing the barbell to drift too far away from your body puts undue stress on the shoulder joint; keep the barbell in a tight, vertical path directly overhead.

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Questions

What muscles does Landmine Kneeling Thruster Press work?

Landmine Kneeling Thruster Press primarily targets Deltoid Anterior, Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.

Is Landmine Kneeling Thruster Press good for beginners?

Landmine Kneeling Thruster Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Landmine Kneeling Thruster Press?

You need Barbell to perform Landmine Kneeling Thruster Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Landmine Kneeling Thruster Press?

Focus on a seamless transition between the hip drive and the press; the power generated from your lower body should directly transfer into the overhead press. Maintain a neutral spine throughout the entire movement by actively engaging your core muscles to prevent arching or rounding of your back. Keep the barbell path close to your body during both the press and the lowering phases to ensure optimal leverage and reduce unnecessary strain on your shoulder. Use your non-working arm for balance, either extending it to the side or placing it on your hip, to help stabilize your body during the movement.

What are common mistakes when doing Landmine Kneeling Thruster Press?

Rounding the lower back during the hip drive compromises spinal safety; ensure your core is tight and chest remains proud to maintain a neutral spine. Pressing the weight purely with arm strength instead of utilizing the powerful hip drive reduces the exercise's effectiveness; prioritize a forceful hip extension to generate momentum for the press. Allowing the barbell to drift too far away from your body puts undue stress on the shoulder joint; keep the barbell in a tight, vertical path directly overhead.