Landmine Lunge to Overhead Press
Lunge, press, and conquer! Build strength and coordination with this dynamic full-body exercise. Feel the burn!
The Landmine Lunge to Overhead Press is a compound exercise that mainly works the chest and quads, with help from the core and triceps. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Landmine Lunge to Overhead Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Landmine Lunge to Overhead Press Variations and Alternatives
How to do the Landmine Lunge to Overhead Press
Load an appropriate weight onto one end of a barbell secured in a landmine attachment.
Stand facing away from the landmine base, grasping the weighted end of the barbell with both hands, and raise it overhead with your arms extended. Your feet should be shoulder-width apart.
Brace your core, keep your chest up, and maintain the weight overhead with your arms straight.
Step backward with one foot into a lunge position, lowering your back knee towards the ground while keeping the front shin as vertical as possible and the weight stable overhead.
Lower your body until your front thigh is approximately parallel to the ground. Ensure your front knee does not go beyond your toes.
Push through your front heel to drive your body back up to the starting position, maintaining the weight's overhead position throughout the movement.
Repeat the movement for the desired number of repetitions, and then switch legs.
Keep the movements controlled, and pay close attention to form to prevent injury.
This exercise incorporates a dynamic lunge movement to target the lower body, while the overhead weight engages the shoulders and arms, and requires stability from your core muscles throughout the movement. It's an excellent compound exercise for developing overall strength and coordination.
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Landmine Lunge to Overhead Press FAQs
What muscles does the Landmine Lunge to Overhead Press work?
The Landmine Lunge to Overhead Press mainly works the chest and quads, with help from the core and triceps. The main muscles are the pectoralis major and quadriceps femoris.
What equipment do you need for the Landmine Lunge to Overhead Press?
Barbell or landmine attachment or weight plates.
Is the Landmine Lunge to Overhead Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Landmine Lunge to Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Landmine Lunge to Overhead Press variations and alternatives?
Similar exercises include the Barbell Overhead Lunge, Kettlebell Overhead Lunge, Landmine Front Squat and Alternating Kneeling Overhead Landmine Press.
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