Landmine Thruster (Barbell)

A dynamic compound movement combining a squat with an overhead press using a landmine barbell, emphasizing full-body power and muscular endurance.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing the barbell with feet shoulder-width apart.
3. Grip the end of the barbell at upper chest height.
4. Descend into a squat by bending your knees and hips.
5. Drive through your heels and explosively extend your legs.
6. As you stand, use the momentum to press the barbell overhead.
7. Fully extend your arms at the top of the press.
8. Lower the barbell back to chest height and repeat for the desired number of repetitions.

Tips

• This is a full-body exercise requiring coordination between the legs and upper body.
• Use a controlled descent and explosive ascent to generate momentum for the press.
• The angled barbell creates a natural pressing path that reduces shoulder strain.
• This variation is excellent for building power, strength, and conditioning.
• Start with a lighter weight to master the movement coordination before increasing load.
• Breathe in during the descent and explosively exhale as you drive up and press overhead.