Hockey performance depends on how efficiently athletes can transfer force from the lower body through the trunk and into the upper body. Skating, shooting, and battling all require coordinated sequencing rather than isolated strength.

The landmine squat to press is a fluid, rhythmic drill that reinforces this coordination. It challenges posture, timing, and total-body control while remaining joint-friendly and accessible for a wide range of athletes.

Why This Exercise Matters for Hockey Players

Unlike traditional bilateral lifts that emphasize pure strength, the landmine squat to press integrates the lower and upper body into one continuous movement pattern.

It develops:

• Lower-body strength through the squat pattern

• Core stability during dynamic transitions

• Upper-body pressing strength

• Timing and sequencing between hips and shoulders

For hockey players, this ability to move power from the ground up is critical for explosive skating and efficient force application.

The Purpose of the Landmine Setup

The landmine attachment changes the pressing angle, making it more shoulder-friendly while still demanding core engagement. Holding the bar in a goblet-style position during the squat encourages upright posture and reinforces strong bracing.

As the athlete stands and presses, the movement shifts from a lower-body dominant action to a coordinated total-body expression.

The addition of rising onto the toes reinforces triple extension mechanics without turning the movement into a jump.

How to Coach the Landmine Squat to Press

Setup

• Pick the bar up with a neutral spine, maintaining a flat low back

• Bring the bar into a goblet position, tight to the chest

• Establish a stable squat stance

Execution

• Squat down under control, leaning slightly into the bar

• As you stand, transition smoothly into the press

• Rise onto the toes at full extension

• Lower the bar as you descend back into the squat

The movement should feel fluid and rhythmic rather than segmented. There should be no pause between the squat and the press unless teaching early-stage mechanics.

Key Coaching Emphasis

• Maintain a strong, flat spine during the pickup

• Keep the bar close to the chest in the squat

• Move smoothly from lower body to upper body

• Stay balanced through the feet

• Control the descent back into the squat

The goal is clean coordination, not maximal load.

Where This Fits in a Program

This drill works well:

• In warm-up or movement prep phases

• During power emphasis blocks

• In coordination or tempo-focused sessions

• With youth athletes learning sequencing

It can serve as a bridge between foundational strength work and more explosive patterns.

Final Thoughts

The landmine squat to press is not just a strength exercise. It is a coordination drill that teaches athletes how to transfer force efficiently from the lower body to the upper body.

When performed with control and rhythm, it helps build stronger, more connected athletes who can express power smoothly on the ice.

About the Author

Travis Martell is the founder and head coach of Martell Elite Fitness, specializing in off-ice development for hockey players. 

📲 Follow on Instagram: @martell.elite.fitness