Barbell Landmine Double Arm Squat Press

Intermediate

Barbell landmine squat press combines a front squat and overhead press in a fluid motion using an anchored barbell, targeting quads, glutes, shoulders, and triceps for full-body strength, power, and muscle development.

About Exercise

Equipment

Barbell

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads, Shoulders, Glutes, Triceps

Secondary Muscles

Obliques, Hamstrings, Calves, Traps

Accessory Muscles

Chest

Popularity Score

Goals

Strength

Hypertrophy

Power

Conditioning

Training Style

Functional Training

CrossFit

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Shoulders

9/10

Anterior Delts

Glutes

8/10

Glute Max

Triceps

8/10

Lateral Head, Long Head

Abs

6/10

Rectus Abdominis

Obliques

5/10

External Obliques

Hamstrings

4/10

Biceps Femoris

Calves

3/10

Gastrocnemius

Traps

3/10

Upper Traps

Chest

2/10

Upper Chest

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

90-180 seconds

How to Perform

Anchor one end of the barbell in a landmine attachment or corner. Load the free end, stand facing it with feet shoulder-width apart, toes slightly out, and grip the end at chest level with both hands in a neutral grip.

Inhale and brace core, sit hips back and bend knees to squat until thighs are parallel to floor, keeping torso upright.
Drive through heels to extend hips and knees, rising from squat.
Simultaneously press barbell forward and overhead, extending arms fully while leaning slightly into the arc.
Lock elbows at top, then control bar back to chest as you descend into next squat.
Maintain core tight and knees tracking over toes throughout.
Repeat for reps, flowing smoothly between squat and press.

Coaching Tips

Form Cues

Keep chest up
Drive through heels
Press in arc path
Core braced tight
Knees over toes
Elbows lock out

Breathing

Inhale during squat descent, brace core, and exhale forcefully during the drive up and press.

Tempo

2-0-1

Range of Motion

Squat from full hip extension to thighs parallel or deeper if mobile; press from chest to full arm extension overhead following bar arc.

Safety

Safety Notes

Secure landmine firmly to prevent slippage.
Start light to master form before adding weight.
Avoid if acute shoulder or lower back pain present.
Keep knees aligned with toes to protect joints.
Use controlled motion, no jerking.
Stop if dizziness or sharp pain occurs.

Spotting

Spot from behind for lower back support during squat; assist on press by hands under bar if needed, but prefer safeties or lighter loads over spotter.