Instructions:
- 1Start on your knees in front of the landmine post with the bar held at the chest
- 2Push through your knees to stand while simultaneously pressing the bar overhead
- 3Lower yourself back down to your knees while gradually lowering the bar to chest level
- 4Make sure movement is fluid, not jerky and controlled at all times
- 5Repeat for the desired amount of reps
Tips:
- Try to maintain your balance during the exercise, engage your core if necessary
- Push through your knees, not your toes when standing
- Keep your back straight and avoid leaning too far back when pressing
- Choose a weight that allows you to control the movement while still providing a challenge
Landmine Kneeling Thruster Press: A Comprehensive Guide
The Landmine Kneeling Thruster Press is an effective exercise that targets the shoulders, particularly the deltoid anterior, while also engaging the gluteus maximus and quadriceps. This bodyweight movement is designed to help individuals develop upper body strength, stability, and coordination.
To perform this exercise, start by kneeling on the ground with one knee on the mat and the other foot planted firmly in front of you. You'll be using a landmine attachment, which usually consists of a barbell inserted into a pivot point, allowing for a smooth movement pattern. If a landmine setup is unavailable, you can also use a barbell secured in a corner of the room.
Step-by-Step Instructions
- Begin in a kneeling stance with one knee on the floor, and the opposite foot flat on the ground.
- Hold the barbell at shoulder level with your palm facing forward.
- Engage your core and push through your planted foot as you press the barbell upward, extending your arm fully.
- Lower the barbell back to the starting position, maintaining control throughout the movement.
Tips for Success
- Maintain good posture throughout the exercise by keeping your back straight and core engaged.
- Focus on a smooth and controlled motion, avoiding abrupt movements to reduce the risk of injury.
- Incorporate this exercise into your routine consistently to see improvements in strength and muscle tone.
- Consider pairing the Landmine Kneeling Thruster Press with complementary exercises to maximize shoulder and leg development.
As a variation, some may refer to this exercise simply as the Kneeling Thruster or Kneeling Press. Regardless of the name, this dynamic move can enhance your overall workout regimen, making it a great addition to both strength training and functional fitness plans.
Incorporate the Landmine Kneeling Thruster Press into your workouts for a challenging and rewarding experience that targets key muscle groups effectively!