The Landmine Squat With An Explosive Press is one of many Landmine variations that I like to use. This fantastic exercise is great for developing full body explosiveness, improving overall athleticism, adding muscle, and losing body fat (if this is your goal). This full body Landmine variation can be performed on its own, or used a part of a conditioning workout.
While this exercise addresses your upper and lower body, it is also a brilliant example of an anti-extension core exercise. In order to be able to generate power with your limbs, you need to have the requisite levels of core stability and spinal stiffness. If this link is weak or broken, your performance and health will suffer. This applies to sports specific performance, performance in the gym, and your ability thrive in your daily life.
This Landmine variation is fairly straightforward. Squat down, drive up with your legs, follow through with your arms. I also engage my calves and explode through my toes as this will strengthen my lower legs and feet, and will help improve my ability to jump and stride.
- Before you descend into the squat, take a deep breath into your belly, brace your core, and gently tuck your ribs towards your hips.
- Squat down, now explode up with your legs, and press the barbell. Keep your shoulders packed, and do not shrug the weight. As you are pressing the weight, exhale.
- Finally, finish off by exploding up onto your toes.
- As the weight is coming back in to your body, reset and take a deep breath in, and make sure that your core is braced and ribs are tucked.
- It is absolutely imperative that you maintain proper alignment at all times.
- Your spine should remain neutrally aligned. Do not allow your rib cage to flare or lower back to hyperextend. Think of your body as a canister. Keep your ribs and hips stacked at all times.
- Like you would during a regular squat, keep your knees in line with your toes at all times, and do not allow them to collapse in or fall out.
- In terms of your foot position, when you are descending into the squat, and then standing back up, maintain a tripod foot (drive through the mid/back of your feet but keep your big and baby toes down). This will dramatically improve your stability and ability to perform this exercise. At the very end of the pressing movement, explode up onto your toes, but be sure that all of your toes remain in contact with the floor, particularly your big and baby toes. When you are returning to the starting squatting position, resume to having a tripod foot.
- Obviously when you are performing any regular squatting variation, maintain a tripod foot for the duration of the exercise and do not allow the mid/back portion of your feet to leave the ground, but with this exercise, I am also targeting the lower legs and feet.