The Single-Arm Landmine Squat-to-Press is an upper-body strengthening movement that adds the athletic benefits of performing an exercise while standing up.

The pressing motion strengthens your chest and shoulders similar to a dumbbell or barbell Incline Press, since you press the bar at an upward angle. However, each rep starts from a quarter-squat position, so your glutes and quads are also engaged.

In addition to building upper- and lower-body strength, the exercise also improves:

Core Strength. Holding the bar with one of your hands naturally causes your trunk to rotate. To counteract the rotation, your core muscles must engage, strengthening critical core stabilizers.

Muscle Symmetry. Performing the exercise with one arm at a time eliminates muscle imbalances on the left and right sides of your body.

Shoulder Stability. The bar has a tendency to sway from side to side when your arm is extended. Your small shoulder stabilizers must fire to keep it under control, strengthening these muscles and increasing your joint durability.

How To

Setup: Place one end of the barbell in a landmine machine, or anchor it on the ground with a heavy dumbbell.

Stand with your feet shoulder-width apart and hold the free end of the bar with one hand positioned at your shoulder.

Bend your hips and knees to lower into a quarter Squat.

Drive out of the Squat and push the barbell up and in front of your chest.

Lower the barbell to your shoulder in control and immediately repeat.

Perform a set with your opposite arm.

For Strength: Sets/Reps: 3-4×6-8

For Power: Sets/Reps: 4-5×3-5

Good Luck!

LTC Torque Fitness & Wellbeing Team!