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Landmine Thruster

AdvancedStrengthTier T4

Hold the end of an anchored landmine bar at the chest with both hands. Squat deep, then drive up and press the bar above the head.

Targets: Shoulder
Muscles: Quadriceps, Gluteus Maximus, Deltoids

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Anchor the bar and hold its end at the chest with both hands.
  • Stand in an athletic stance facing the anchor.
  1. He stands facing the anchor, both hands cupping the bar end in front of his chest, elbows tucked under it, athletic stance.

    Step 1 of 5

    Hold the anchored bar end in front of the chest with both hands.

  2. He squats deep, hips dropping low, the bar end still held at his chest with both hands, chest up.

    Step 2 of 5

    Do a deep squat under the held bar.

  3. He explodes up out of the squat, pressing the bar end up above his head, arms extending to full extension overhead.

    Step 3 of 5

    Come up explosively and push the bar above the head with extended arms.

  4. He lowers the bar end back to chest level under control, settling into the stance for the next rep.

    Step 4 of 5

    Lower the bar back to the chest under control.

  5. He stands facing the anchor, both hands cupping the bar end in front of his chest, elbows tucked under it, athletic stance.

    Step 5 of 5

    Hold the anchored bar end in front of the chest with both hands.

Safety Information

Drive through the midfoot and heel with the knees tracking the toes. Let the press ride the squat's momentum but keep the bar path controlled. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.