Landmine Thruster 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Abs, Calves, Hamstrings, Lower Back, Quads, Traps, Triceps, Upper Back
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Landmine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Landmine Thruster is a dynamic full-body exercise that primarily targets the shoulders, with significant engagement of secondary muscles, including the abs, calves, hamstrings, lower back, quads, traps, triceps, and upper back. This movement combines a squat and an overhead press, performed with a landmine setup, which offers a unique angled resistance ideal for improving strength, stability, and coordination. As you push the barbell overhead, the exercise builds shoulder power while simultaneously engaging the core for balance and stability. The squat phase activates the lower body muscles, including quads, hamstrings, and calves, making the Landmine Thruster an excellent compound exercise for developing strength and explosive power across multiple muscle groups.
How to Perform
Set Your Stance: Stand tall with your spine in a neutral position and your feet shoulder-width apart, adopting your usual squat stance. Ensure your weight is evenly distributed across your feet.
Position the Barbell: Grip the barbell with both hands and hold it close to your chest, keeping your elbows tucked in and your wrists straight. The bar should rest securely in front of your chest.
Prepare for the Squat: Engage your core to stabilize your torso, keeping your chest up and your shoulders back.
Perform the Squat: Lower your body into a squat by bending your knees and hips simultaneously, ensuring your knees track over your toes. Descend until your thighs are parallel to the floor or as deep as your mobility allows while maintaining good form.
Drive Upward: Push through your heels and extend your knees and hips to stand back up. Use the upward momentum to assist in pressing the barbell overhead.
Execute the Press: Extend your elbows fully while flexing your shoulders to press the barbell in a controlled motion until your arms are straight and the barbell is above your head. Avoid shrugging your shoulders or arching your back.
Return to Starting Position: Lower the barbell carefully and in a controlled manner to the starting position in front of your chest. Maintain a stable core throughout the movement.
Repeat the Movement: Perform the exercise for the desired number of repetitions, ensuring each rep follows the same controlled sequence.
Maintain a firm grip on the barbell throughout the exercise to control the movement.
Focus on a smooth transition between the squat and the press to maximize efficiency.
Keep your breathing steady, exhaling as you press the barbell overhead and inhaling as you return to the starting position.
Warm up properly before performing this compound movement to avoid injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain Neutral Head Position: Keep your head aligned with your spine and avoid pushing it forward excessively during the movement.
Proper Arm and Shoulder Alignment: As you press the bar overhead, aim to align your biceps close to your ears and exhale during the upward phase of the lift.
Address Discomfort in Neck or Traps: If you experience tension in your neck or traps, it may indicate limitations in your thoracic spine mobility or shoulder flexion. Work on improving these areas to ensure a safer and more effective lift.
Elbow Position at the Top: Keep a slight bend in your elbows at the top of the press rather than fully locking them out. This helps maintain continuous tension on your shoulders.
Evaluate Shoulder Mobility: If you struggle to fully extend your elbows overhead, it could signal limited shoulder mobility or issues with scapular upward rotation. Incorporate mobility exercises to address these limitations.
Control Your Rib Cage: Keep your rib cage down and avoid arching your lower back excessively. This helps protect your spine and ensures proper form throughout the movement.
Find Your Ideal Toe Angle: Foot positioning is individual; experiment with the angle of your toes to find what provides the best stability and comfort.
Distribute Weight Evenly: Drive through your entire foot by maintaining three points of contact: the big toe, the little toe, and the heel. This ensures a stable base for the movement.
Visualize Proper Squat Mechanics: Imagine lowering your hips straight down toward your heels, rather than pushing them back excessively. This helps keep your torso upright.
Knee Movement: Allow your knees to move forward slightly over your toes, but ensure they do not collapse inward or flare outward excessively. If you have long femurs, your knees may need to travel farther forward to maintain an upright posture.
Align Knees with Toes: Ensure your knees track in line with or slightly outside your second toe for optimal joint alignment and stability. Avoid over-pushing the knees outward.
Warm up thoroughly with mobility and activation exercises for the shoulders and thoracic spine.
Focus on smooth, controlled movements to avoid straining joints or muscles.
Use a mirror or record yourself to check your form and make adjustments as needed.
How Not to Perform
Avoid Arching Your Lower Back: Do not let your lower back hyperextend during the overhead press. Keep your core engaged and your rib cage down to protect your spine.
Don’t Overextend Your Head: Avoid jutting your head forward or excessively looking up when pressing. Maintain a neutral head position aligned with your spine.
Prevent Using Momentum: Do not rely on jerking or swinging motions to lift the barbell. Perform each rep with control to focus on the target muscles and reduce the risk of injury.
Avoid Collapsing Your Knees: Ensure your knees track over your toes during the squat. Do not let them cave inward or flare out excessively, as this can strain your joints.
Don’t Neglect Full-Body Tension: Failing to engage your core, glutes, and back muscles reduces stability and can compromise your form. Stay tight throughout the movement.
Avoid Locking Out Forcefully: Do not lock your elbows abruptly at the top of the press. This can strain your joints and shift tension away from the shoulders. Keep a controlled, soft lockout.
Don’t Ignore Your Foot Placement: Improper foot positioning can reduce balance and efficiency. Avoid placing your feet too wide or narrow; instead, stick to a stable, shoulder-width stance.
Refrain from Shrugging Shoulders: Do not shrug your shoulders while pressing the bar overhead, as this shifts tension to the traps instead of focusing on the shoulders.
Avoid Pressing with a Rounded Back: Do not let your upper back round forward during the squat or press. Maintain an upright chest and a neutral spine to ensure proper form.
Don’t Press Too Quickly: Rushing through the movement can lead to poor technique and wasted energy. Focus on a controlled press and a deliberate lowering phase.
Do Not Overload the Barbell: Using too much weight can compromise form and increase the risk of injury. Start with a manageable load and gradually increase as your strength improves.
Avoid Uneven Weight Distribution: Do not let your weight shift to your toes or heels excessively. Keep balanced by distributing your weight evenly across your feet.
Focus on smooth transitions between the squat and press phases.
Use a mirror or partner to monitor your form and prevent errors during the exercise.
Warm up with mobility drills to ensure your shoulders, thoracic spine, and hips are ready for the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
