Landmine Squat and Press

Description

How to Do Landmine Squat and Press

1. 1
   Setup

   Stand facing the landmine attachment with your feet shoulder-width apart, holding the end of the barbell with both hands at chest height.

2. 2
   Setup

   Position the barbell end directly in front of your sternum, keeping your elbows tucked close to your body and your core engaged.

3. 3

   Initiate the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor while keeping your chest upright.

4. 4

   Drive powerfully through your heels to stand up, simultaneously extending your hips and knees to generate upward momentum.

5. 5

   As you reach an upright position, smoothly transition into pressing the barbell forward and slightly upward by extending your arms, utilizing the momentum from the squat.

6. 6

   Control the descent of the barbell back to your chest, absorbing the weight as you prepare for the next repetition.

Tips

• Maintain a neutral spine throughout the entire movement by actively engaging your core to prevent rounding of the lower back.
• Focus on a smooth, fluid transition from the squat to the press, using the upward momentum from your lower body to assist the overhead drive.
• Ensure your feet are firmly planted, driving through your heels during the squat to maximize glute and quadriceps engagement.
• Keep your elbows relatively close to your body during the press portion, extending them fully but avoiding locking out at the top.

Common Mistakes

• ×Rounding the lower back during the squat can lead to injury; maintain a proud chest and engage your core to keep a neutral spine.
• ×Pausing excessively between the squat and press reduces momentum transfer; instead, use the upward drive from your legs to seamlessly transition into the press.
• ×Relying solely on arm strength for the press is inefficient; instead, generate power from your legs and hips to drive the barbell up.