{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Landmine Thruster",
      "kind": "common"
    },
    {
      "text": "Barbell Landmine Squat to Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy",
      "conditioning"
    ],
    "movement_patterns": [
      "squat",
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "mixed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-plate"
    ],
    "required": [
      [
        "barbell"
      ],
      [
        "landmine"
      ]
    ]
  },
  "external_ids": {
    "wger": "1829"
  },
  "id": "oec:landmine-squat-to-press",
  "instructions": {
    "setup": [
      "Secure one end of a barbell into a landmine attachment and load the desired weight onto the free end.",
      "Stand facing the barbell with feet shoulder-width apart and toes angled slightly outward.",
      "Cup the tip of the barbell sleeve securely with both hands held tightly against your upper chest just below chin height."
    ],
    "steps": [
      "Brace your core and lower into a squat by bending at the hips and knees until your thighs are at least parallel to the floor.",
      "Drive aggressively through your mid-foot and heels to reverse direction and stand up explosively.",
      "Transfer the momentum from your legs into your upper body, pressing the barbell upward and forward in an arc along the landmine's fixed path.",
      "Reach full extension overhead while slightly leaning forward into the bar at the top.",
      "Lower the barbell under control back to your chest as you reset your posture for the next repetition."
    ],
    "breathing": "Inhale and brace your trunk before descending into the squat, then exhale forcefully as you drive out of the bottom and press overhead.",
    "cues": [
      "Legs drive the bar up",
      "Stay tall through the torso",
      "Lean into the finish"
    ],
    "common_faults": [
      {
        "fault": "Pressing early with the arms before extending the hips and knees.",
        "correction": "Ensure your lower body provides the initial upward propulsion before initiating the arm press."
      },
      {
        "fault": "Excessive hyperextension of the lumbar spine at lockout.",
        "correction": "Keep your ribcage pinned down and lean slightly forward into the barbell at the top of the press."
      },
      {
        "fault": "Knees caving inward during the squat descent or drive.",
        "correction": "Actively push your knees outward in line with your toes throughout the squat."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the landmine base is solidly anchored and will not slip during aggressive forward pressing."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Landmine Squat to Press",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Landmine Squat to Press",
        "url": "https://wger.de/en/exercise/1829/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "beagle"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-thruster"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-thruster"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-thruster"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-thruster"
    },
    {
      "type": "progression-of",
      "target": "oec:landmine-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "narrow"
    },
    "load_position": "chest",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A full-body compound exercise combining a front-loaded landmine squat with an explosive overhead press."
}