What equipment do you need for the landmine thruster?

You need landmine to do the landmine thruster.

What is a good landmine thruster?

For men, a good landmine thruster is about a 237.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 72.5 lb and elite lifters pass 460 lb. For women, the standards run from about 45 lb to 215 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Landmine

Landmine Thruster

How to do the landmine thruster, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Landmine
Difficulty: Advanced
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Quads exercises Barbell exercises

How to do it

Hold the weight at shoulder level with feet shoulder-width apart. Squat down until your thighs are parallel to the floor, then drive through your heels to stand up and press the weight overhead in one continuous motion.

1Hold one end of the barbell in the landmine attachment at chest height and squat down, feeling your legs load
2Drive up through your heels and press the bar overhead in one fluid motion, feeling your shoulders and triceps engage
3Maintain a smooth transition between the squat and press for continuous tension

Common mistakes

Don't press the bar before fully extending your hips, finish the squat first
Avoid letting your knees cave inward or your back arch excessively during the press
Don't let the bar drift away from your midline; keep it close and controlled

Muscles worked

The landmine thruster mainly works the quads, glutes, and front delts, with the triceps, side delts, upper traps, upper abs, hamstrings, and calves assisting.