Landmine Squat to Press

Step 1. -

Step 2. Bar Position: Anchor one end of a barbell in a landmine attachment or a secure corner.

Step 3. -

Step 4. Stance: Stand facing the barbell with feet slightly wider than shoulder-width. Turn your toes out 10–35 degrees to allow for better pelvic movement and depth.

Step 5. -

Step 6. Grip: Cup the free end of the barbell with both hands (fingers interlaced or overlapping) and hold it at mid-chest level, just below the collarbone.

Step 7. -

Step 8. Descent: Brace your core and sit back into a squat, keeping your chest up and weight on your heels.

Step 9. -

Step 10. Depth: Lower until your thighs are at least parallel to the floor. A good reference is when your elbows touch the tops of your thighs or just inside your knees.

Step 11. -

Step 12. Posture: Ensure your back remains flat and your spine neutral throughout the movement.

Step 13. -

Step 14. Drive: Powerfully drive through your heels to stand up. Use the momentum from your legs to "thrust" the weight upward.

Step 15. -

Step 16. Extension: In one fluid motion, press the bar overhead until your arms are fully extended. At the top, your biceps should be near your ears.

Step 17. -

Step 18. The "Lean": As you reach the top of the press, lean slightly forward into the bar to encourage proper upward rotation of the shoulder blades and avoid lower back arching.

Step 19. Slowly lower the barbell back to chest height in a controlled manner before immediately beginning the next repetition.