Landmine Thruster
Primary
Full Body
Secondary
Quadriceps, Glutes, Shoulders
Equipment
Landmine
Difficulty
Intermediate
Type
Push
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For training your full body, the Landmine Thruster is a solid intermediate-level pushing movement in the compound category. Use for full-body conditioning with shoulder-friendly pressing angle.
Everything You Need to Know About the Landmine Thruster
The Landmine Thruster is a intermediate difficulty exercise that targets your Quadriceps and Shoulders and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for full-body conditioning with shoulder-friendly pressing angle. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting thruster benefits with reduced shoulder stress. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Landmine Thruster work?
Primary
Secondary
Stabilizers
Step-by-step: Landmine Thruster
- 1
Stand facing the landmine with feet shoulder-width apart.
- 2
Hold the end of the barbell at chest height with both hands.
- 3
Squat down keeping chest up and barbell close to body.
- 4
Drive through heels and explosively stand while pressing overhead.
- 5
Extend arms fully at the top of the movement.
- 6
Lower barbell back to chest and descend into next squat.
What are the best tips for the Landmine Thruster?
The angled pressing path is easier on shoulders than vertical.
Use leg drive to power the press portion effectively.
Keep elbows tucked close to your body during squat.
Maintain neutral spine throughout entire movement pattern.
Mistakes to watch for on the Landmine Thruster
Not squatting deep enough before pressing.
During any pressing movement like the Landmine Thruster, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Pressing before completing the standing phase.
During any pressing movement like the Landmine Thruster, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Letting barbell drift away from the chest.
During any pressing movement like the Landmine Thruster, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Arching lower back at top of press.
A compromised back position during the Landmine Thruster puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Who should do the Landmine Thruster?
Intermediate athletes wanting thruster benefits with reduced shoulder stress.
How to Program the Landmine Thruster
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90 seconds between sets.
What are good alternatives to the Landmine Thruster?
Thruster (Barbell)
Thruster (Dumbbell)
Landmine Press (Half-Kneeling)
Other Variations
- Single Arm Landmine Thruster
- Landmine Push Press
- Landmine Squat to Press
- Rotational Landmine Thruster
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Thruster — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure landmine attachment properly.
- Start with lighter weight.
- Keep core braced throughout.