Landmine Thruster: Video Tutorial & Exercise Guide
| Workout | Landmine Thruster |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Abs, Calves, Hamstrings, Lower Back, Quads, Traps, Triceps |
| Equipment Required | Barbell |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Landmine Thruster: Video Tutorial & Exercise Guide
Secondary Muscles
How to do the Landmine Thruster – Step-by-Step Guide
- Step 1: Set up a landmine attachment or secure one end of a barbell into a corner or landmine base. Stand with your feet shoulder-width apart, holding the free end of the barbell with both hands at chest height.
- Step 2: Lower into a squat by bending your knees and pushing your hips back, keeping the barbell close to your chest. Ensure your knees track over your toes, and keep your chest upright.
- Step 3: Explosively push through your heels to return to a standing position. As you stand up, press the barbell upward in a diagonal path, extending your arms fully at the top.
- Step 4: Lower the barbell back to chest height while simultaneously lowering your body into the next squat. Perform the movement in a fluid, controlled motion.
- Step 5: Repeat for the desired number of reps, maintaining good form throughout the exercise.
Landmine Thruster Overview
The Landmine Thruster is a dynamic, full-body exercise that combines a squat with a shoulder press. This movement primarily targets the legs, shoulders, and core while engaging the entire body for coordination, power, and endurance. The landmine setup provides a more shoulder-friendly pressing angle, making it a great option for people with limited shoulder mobility.
The Landmine Thruster is an excellent functional strength exercise, improving overall conditioning and helping build both power and cardiovascular endurance.
Benefits of the Landmine Thruster
The Landmine Thruster helps develop strength and power in the legs, shoulders, and core. The explosive nature of the movement builds lower-body strength while the overhead press component targets the shoulders and triceps.
This exercise also enhances coordination and cardiovascular endurance due to its full-body nature, making it a great addition to high-intensity workouts or strength-training circuits.
Landmine Thruster: Pro Tips & Advanced Techniques
Focus on generating power from your legs during the squat to help with the pressing movement. Keep your core engaged throughout to maintain stability and control. To increase difficulty, add more weight to the barbell or perform slower, controlled reps. For an additional challenge, try performing the exercise one-handed, alternating sides to engage your core and stabilizers even more.
Progression Plan for Landmine Thruster
| Level | Sets | Reps | Progression Strategy |
|---|---|---|---|
| Beginner | 3 | 8-10 | Start with just the barbell or light weight, focusing on coordinating the squat and press movement together. |
| Intermediate | 4 | 6-8 | Increase the weight slightly and aim for a more explosive movement as you progress through the thruster. |
| Advanced | 4-5 | 6-8 | Use heavier weights with controlled reps. You can also try alternating one-arm landmine thrusters for a greater challenge and core engagement. |
Frequently Asked Questions (FAQs) of Landmine Thruster
What muscles do Landmine Thrusters target?
Landmine Thrusters primarily target the legs (quads, glutes, hamstrings), shoulders, and triceps, while also engaging the core for stability.
How can I make Landmine Thrusters easier?
To make the exercise easier, use just the barbell or lighter weights and focus on mastering the coordination of the movement. Reduce the range of motion in the squat if necessary.
How do I increase the difficulty of Landmine Thrusters?
Increase the difficulty by adding more weight or performing the exercise one-handed to challenge your core and stabilizer muscles. You can also focus on performing the movement explosively or increasing your rep range for more endurance.
How often should I do Landmine Thrusters?
Incorporate Landmine Thrusters 1-2 times per week as part of your full-body or conditioning workout routine. They pair well with other compound movements for a total-body workout.
What common mistakes should I avoid?
Avoid rounding your back during the squat or using only your arms for the press. Focus on generating power from your legs and maintaining good posture throughout the movement.
