Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredLandmine
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Calves, Hamstrings, Lower Back, Quads, Traps, Triceps, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Landmine Thruster Overview

The landmine thruster is a combination exercise that pairs the landmine squat with the landmine press. It some ways, the landmine thruster is akin to the push press.

The landmine thruster is a full body exercise that targets both the push muscles of the quads and the shoulders. It is best used in workouts focused on increasing overall performance.

Landmine Thruster Instructions

  1. Assume a standing position with your spine neutral and feet in your normal squat stance.
  2. Shoulder the barbell in both hands in front of your chest.
  3. Once the barbell is in place, squat to parallel by simultaneously breaking at the knees and hips.
  4. Drive your feet into the floor and extend the knees and hips. Transfer your momentum into the bar press to lockout by extending the elbows and flexing the shoulders.
  5. Slowly lower the barbell back to the starting position in front of your chest and repeat for the desired number of repetitions.

Landmine Thruster Tips

  1. Don’t allow the head to jut forward excessively.
  2. Drive the bicep to the ear and exhale as you press.
  3. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  4. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  5. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
  6. Ensure the rib cage stays down and you’re not falling into excessive hyperextension.
  7. Toe angle is highly individual - experiment to see what feels best for you.
  8. Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
  9. Imagine you’re trying to drop your back pockets straight towards your heels. Down, not back.
  10. Some forward translation of the knees over the toes is alright provided that the knees don’t deviate excessively inward or outward. Those with longer femurs will have to allow their knees to come farther forward if they want to remain upright.
  11. Don’t push the knees out excessively but ensure they track roughly over or slightly outside the 2nd toe.