How To Do Landmine Squat Press Properly

Very much similar to Landmine Squat, Landmine Squat Press is a great low-impact exercise that helps increase overall strength and muscle build-up.

With the form and technique similar to Landmine Squat, the workout further engages the arms muscles, which makes the workout a very compound workout.

HOW TO DO LANDMINE SQUAT PRESS PROPERLY

The landmine equipment is what you use; another alternative is securing one end of a barbell in a corner of a wall and stacking weights on the other end.

With the workout working on multiple muscles, it is best to ask for assistance from your trainer/gym instructor especially if you are a beginner or with an injury.

How to do it:

  • With the bar set up and secured, stand in front of the barbell with your feet shoulder-width apart.
  • Grasp the end of the barbell in a neutral grip with both hands.
  • Deadlift the barbell up to your chest area and balance your body against the weighted barbell.
  • Make sure you cover the end of the barbell with your thumb to protect your chest from getting into contact with the metal and harming you. This is your starting position.
  • Inhale, brace your core and bend at the hips as you descend slowly while holding the barbell with a tight drip.
  • Squat low enough for your thighs to be parallel to the floor or if your muscles are strong enough, you can go lower than that.
  • Hold the position and then exhale as you explode upwards by pushing your hips forward and knees fully extended.
  • At the same time extend your arms upwards, pressing the barbell over and above your head.
  • Bring back the barbell to your starting position and in a fluid motion use the momentum to repeat the technique. Maintain a straight back throughout the movement.
  • Do 2 sets of 10-12 reps, you can increase the sets depending on your strength level.

WHAT MUSCLES DO LANDMINE SQUAT PRESS WORK

DELTOID MUSCLES

The press motion primarily targets the shoulder muscles and causes muscles activation. The deltoid muscles helps in shoulder flexion when lifting up your arms.

Developing and strengthening the deltoid muscles gives your shoulders a nice bulk look and a defined shoulder muscle.

QUADRICEPS

Squatting with weights prompts your thigh muscles to contract and also stabilize you, this gives your quads a nicely toned and defined look, especially for bodybuilders who need impressive muscle definition.

Bigger thighs mean increased endurance and muscle power, mostly for athletes because strong muscles lessen injuries.

GLUTES

Building your glute muscles gives you a well-curved and strong butt that makes you look good and curvy.

All manner of squat variation work on the glutes effectively, this helps to build nicely curved glutes that are strong and defined.

HAMSTRINGS

Hamstrings are an easy muscle to please especially with squats. A few stretches and the muscles are already burning and activated. Working on the muscle gives you an advantage when it comes to lower body workouts.

Strengthening and developing the muscle gives your thighs power and momentum, especially when working out or doing strenuous activities.

ABDOMINAL MUSCLES

The Abs, sometimes defined as the core, help stabilize the upper body when pressing the barbell upwards. The muscles tighten when lifting the barbell, which causes muscle activation and progressive strengthening and development.

LANDMINE SQUAT PRESS BENEFITS

BODY MUSCLE STRENGTHENING AND DEVELOPMENT

Being a compound exercise, multiple muscles are worked on and with consistency on the workout, your body muscles mass increases.

Hard work and consistency at the gym is all it takes to expand your horizons with workout techniques and give your muscles mass.

The Landmine Squat Press technique stretches your arm muscles and offers flexibility advantages to the muscles and joints.

HYPERTROPHY

Bulk muscles, curvy butts and toned muscles is all people ask for when they decide to trust the process of working out and sweating buckets.

An increase in muscle mass is a great accomplishment as a workout enthusiast or just a fit individual. Muscle bulkiness gives you a strong and powerful look.

EASY ON THE JOINTS

With your balance and weight stabilized by the barbell, less focus and tension is on the joints. This makes it easier and safer for beginners especially if you have an injury on your joints

POSTURE REINFORCEMENT

Bending your hips prompts you to straighten your back and concentrate on stabilizing your back as you squat. This tightens your back muscles and reinforces your posture giving you a strong upright back and a neutral spine.

ALTERNATIVES TO LANDMINE SQUAT PRESS

WALL BALL

You have a wall and a medicine ball, now let’s work on the muscles. The medicine ball sucks because bouncing back to is a dream but the ball works on strength and explosive power, which I am very sure everyone wants.

Try Wall Ball while working out at home and you will feel changes in your muscles.

DEADLIFT

Weight lifters probably scare you with this workout but you have to work for it to build muscle mass and power.

The deadlift works you out and does not spare any of your muscles, even your face muscles feel the tension from the facial expressions you do.

It is a good alternative for Landmine Squat Press, which you definitely have to try out to push your muscles further into the progress journey.

LANDMINE SQUAT PRESS MISTAKES TO AVOID

USING EXCESS WEIGHT

You may want to test your limits with the weights, which is like what gyms are for but for the sake of muscle safety do not use excess weights.

You may harm your back, tear your muscles or dislocate a joint. Injuries are many so just use weights that best push you to muscle gain and match your endurance and strength.

ROUNDED/CURVED BACK

Rounded back when working out hurts your spine and in a short while, you will start to experience back pain because your spine was not neutral when putting tension to it.

Maintaining a straight back is of importance because it helps you reinforce a good posture and tighten your back muscles.

CONCLUSION

Landmine Squat Press is a great squat variation that works on multiple muscles at once and increases muscle mass and power effectively.

Building muscle strength helps protect your body from injuries, also increases your momentum and endurance when working out.