Landmine Thruster
A squat-to-press performed with one end of a barbell anchored in a landmine. The angled path is often friendlier on the shoulders while still training legs, shoulders and core.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
Secondary muscles
- Triceps
- Serratus Anterior
- Chest (Pectoralis Major)
- Abs (Rectus Abdominis)
- Obliques
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing the landmine holding the free end of the barbell at chest height with both hands, feet shoulder-width.
Brace and squat down, keeping the bar end at the chest.
Drive up out of the squat.
Press the bar up and forward along its arc until the arms are extended.
Lower the bar back to the chest and flow into the next rep.
Breathing: Inhale as you squat and exhale as you press.
Coaching tips
Chest up
Legs drive the press
Press up and out
Common mistakes
Leaning back to press
Squatting too shallow
Letting the bar pull you forward
Losing the brace
Safety notes
Secure the landmine or wedge the bar end so it cannot slide.
Keep clear space around the arc of the bar.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.