Exercise Tutorial: Landmine Squat
Table of Contents
What is a Landmine Squat
A Landmine Squat is a variation of a squat that is done using a Landmine machine. The Landmine Squat features an anterior load that will work the entire body. In comparison to the Barbell Squat, the Landmine Squat can have a reduced impact on the joints while still maintaining all of the benefits of the Squat.
Landmine Squat Exercise Tutorial Video
How to Do a Landmine Squat
The Landmine Squat may sound daunting, but it is very easy to learn and perform! To learn how to do a Landmine Squat, follow these easy steps below:
Load the barbell with your desired weight. If this is your first time performing a Landmine Squat, try it without a load. Stand directly in front of the barbell so that you are facing the anchor. Assume a shoulder-width stance and grip the top of the barbell with both hands. You can interlock your hands, or stack them on top of each other.
While maintaining the weight at chest height, perform a squat. Try to go until your thighs are parallel to the floor, and then return to the starting position. Repeat the movement for the required amount of reps and sets.
You have now learned how to perform the Landmine Squat!
Landmine Squat Form
As with any Squat variation, there are many tips to ensure that you have the proper form. To achieve the best Landmine Squat form, be sure to,
Maintain a neutral spine
Distribute your weight evenly over your midfoot
Keep the knees in line with the ankles
Keep your shoulders down and back
Avoid any axial rotation
Keep the weight at your chest
Drive through your heels to return to the starting position
Brace the core throughout the entire movement
Landmine Squat Benefits
There are many benefits to including the Landmine Squat in your exercise routine. Some Landmine Squat benefits include,
Forces you to have the correct form (no leaning forwards)
Less stress on the joints because of correct form
Has many variations
Can increase training frequency because of its low impact
Increases strength in the entire body
Landmine Squat Muscles Worked
Some of the muscles worked during the Landmine Squat include,
As well, many stabilizing muscles will be recruited to help during the Landmine Squat.
Why Is a Landmine Squat Useful
The Landmine Squat is a useful exercise because of all the benefits that we listed above. In particular, the Landmine Squats low impact and multiple variations are arguably the most useful part of this exercise as you are training proper movement patterns, reducing the stress on your joints and providing variety in your exercise routine. It doesn’t get much better than that!
Landmine Squat Alternatives
Alternatives to the Landmine Squat would include any Squat variation such as the Front Squat or Zercher Squat.
Landmine Squat Variations
There are many Landmine Squat variations that you can include in your exercise routine! These variations include the Landmine Split Squat, Landmine Hack Squat and Landmine Squat Press.
Landmine Squat Press
Landmine Squat Press
The Landmine Squat Press is a combination of the Landmine Squat and a Press. Perform the Landmine Squat as usual. As you come up out of the squat, immediately transition into an overhead press. Go right back into the Landmine Squat and continue to alternate between squatting and pressing.
Landmine Hack Squat
To perform the Landmine Hack Squat, face away from the Landmine Machine and place the barbell on top of one of your shoulders. Keep your feet shoulder-width apart and perform the squat as usual. To reap the most out of this exercise, try not to come all the way up from the squat to maintain tension on the Quadriceps.
Landmine Front Squat
The Landmine Front Squat is another term for the Landmine Squat. They are both the same exercise!
Landmine Squat Attachment
A Landmine Squat Attachment is a piece of equipment you can buy that will attach to the barbell. The Landmine Squat Attachment will provide increased stability as the weight will be distributed comfortably onto your shoulders. You do not need a Landmine Squat Attachment to perform the Landmine Squat.
Landmine Belt Squat
The Landmine Belt Squat is a different Landmine Squat variation. Here you will stand elevated on two platforms that are below your feet. The barbell will travel between your legs and is attached to the body via a Landmine Belt. Proceed to squat as usual.
