Landmine Squat to Press
Landmine squat to press er en sammensat øvelse, der kombinerer et squat med et skulderpres ved hjælp af en landmine-vægtstang. Den rammer quadriceps og baller, samtidig med at den udvikler skulderstyrke og core-stabilitet gennem hele bevægelsen.
Sådan gør du
- Stå med enden af en landmine-stang i begge hænder i brysthøjde.
- Udfør et squat ved at sænke hofterne, indtil dine lår er parallelle med gulvet.
- Idet du presser dig op fra squat-positionen, presser du stangen over hovedet, indtil dine arme er helt strakte.
- Sænk stangen tilbage til brysthøjde, mens du vender tilbage til stående position.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Hold the end of the bar firmly at chest height
- Keep your chest up and core braced as you squat
- Drive through your full foot to stand up
- Press the bar overhead smoothly as you reach the top
- Control the weight back down to your chest
Vejrtrækning: Inhale as you lower into the squat, and exhale smoothly as you stand up and press the bar overhead.
Almindelige fejl
- Rushing the press before finishing the squat makes you lose the leg drive.
- Letting the knees cave inward puts unnecessary stress on the knee joints.
- Arching the lower back during the overhead press can strain the spine.
- Using too much weight compromises your balance and shoulder stability.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, skuldre, core.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 10-12 reps, rest 60 s
Tab dig
3 sets x 12-15 reps, rest 45-60 s
Opbyg muskelmasse
3-4 sets x 8-10 reps, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler option.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
Få denne i din plan
Opret en gratis konto for at få en AI-bygget plan, der fletter øvelser som denne ind i din uge.
Start gratis →Ofte stillede spørgsmål
What muscles does the landmine squat to press work?
It primarily targets your quadriceps and glutes, while heavily engaging your shoulders, core, and upper back for stability.
Can I do this exercise if I have shoulder stiffness?
If overhead pressing causes discomfort, reduce the weight significantly or consult a professional before continuing.
How many times a week should I practice this movement?
Incorporating it 1 to 2 times per week within a balanced strength routine is plenty for most beginners.
Why is the bar moving in an arc instead of straight up?
Because the landmine is anchored at one end, the bar naturally travels in an arc. Follow its natural path rather than forcing a vertical line.