The Landmine Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves performing a squat movement while holding one end of a barbell secured in a landmine attachment or anchored in a corner.
Here's how to perform a Landmine Squat:
- Start by placing a barbell into a landmine attachment or securing one end of the barbell in the corner of a room. If using a landmine attachment, ensure it is stable and properly anchored.
- Stand facing the barbell with your feet shoulder-width apart or slightly wider. Position yourself with the barbell slightly in front of your body.
- Grasp the free end of the barbell with both hands, bringing it up to your chest and holding it securely against your body.
- Engage your core, keep your chest up, and maintain a neutral spine throughout the exercise.
- Begin the movement by initiating a squat, pushing your hips back and bending your knees. As you lower your body, allow the barbell to slide down your torso and rest against your upper thighs.
- Continue descending until your thighs are parallel to the ground or slightly below, while maintaining a flat back and keeping your knees in line with your toes.
- Pause briefly at the bottom of the squat, then drive through your heels to push your body back up to the starting position.
- As you ascend, keep the barbell against your body, ensuring it remains stable and secure.
- Repeat for the desired number of repetitions.
Tips for performing the Landmine Squat:
- Keep your feet firmly planted on the ground throughout the exercise, distributing the weight evenly between both feet.
- Focus on pushing your hips back and maintaining a vertical torso as you squat, rather than allowing your chest to collapse forward.
- Engage your core muscles to stabilize your spine and maintain balance during the movement.
- Avoid allowing your knees to collapse inward; instead, keep them in line with your toes throughout the squat.
- Control the descent and ascent of the squat, avoiding any sudden or jerky movements.
- Start with lighter weights to ensure proper form and gradually increase the weight as you become comfortable and confident.
- If you don't have access to a landmine attachment, you can use a barbell securely anchored in a corner or place the barbell inside a heavy object, like a sandbag, to create a stable pivot point.
- As always, listen to your body and stop immediately if you experience any pain or discomfort.