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All exercises

Landmine thruster

Intermediate

Landmine thruster is a compound barbell exercise for the front delts, also working the quads, glutes, and triceps.

What it works

Primary muscle

Front delts

Also works

QuadsGlutesTriceps

Equipment
Barbell
Movement
Conditioning
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Load the free end of a landmine bar, lift it and hold the end at your upper chest with both hands, standing with feet shoulder-width apart facing the anchor.
  2. 2Keep your elbows under the bar and squat down until your thighs are about level with the floor, chest up.
  3. 3Drive up hard out of the squat and use that momentum to press the bar up and forward until your arms are straight.
  4. 4Keep your stomach tight and your ribs down so you don't lean back as you finish the press.
  5. 5Bring the bar back to your chest and sink straight into the next squat.

What to do instead

  • Dumbbell thrusterDumbbell
  • Kettlebell thrusterKettlebell

Easier variations

  • Barbell landmine squatBarbell

Harder variations

  • Barbell thrusterBarbell
Logged today · 2 min restLandmine thruster

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