How to Do
How to Do Squat Landmine
The squat landmine should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the squat landmine.
Beginning
Beginning Squat Landmine
1. Lace a barbell through a landmine attachment and load weight plates onto the free end of the bar. If your gym does not have a landmine attachment, you can still perform the squat landmine.
2. If you don't have a landmine attachment, simply place the free end of the barbell in a corner of a wall. If you're concerned about damaging the paint, wrap a towel around the end of the bar.
3. You can also make your own 'landmine attachment' out of a barbell and a weight plate. This method is a little safer. Place the free end of a barbell in the center of a weight plate, then place a dumbbell on top of the bar to secure it.
Movement
Squat Landmine Movement
1. Place your feet shoulder-width apart.
2. Hold the barbell at chest height with both hands (You can secure the weight by interlocking your hands over the bar).
3. Squat down with your weight at your chest, pushing your hips back and bending at the knees.
4. When your thighs are parallel to the ground, pause for a second.
5. Push yourself back up by extending your knees and driving your hips forward while still holding the weight at your chest.
6. That is one repetition. Check out our personal trainer's suggested reps and sets below!
Benefits
Squat Landmine Benefits
The main muscles worked are the quads and glutes, but this exercise also works a variety of other muscles in the lower body, upper body, and core.
Exercise Aliases
Linebacker Squat.
