LANDMINE SQUAT
TARGETS /// quads, glutes, hamstrings (primary); abs (secondary)
EQUIPMENT /// barbell and plates
This exercise builds muscle and strengthens the core, and helps keep pressure off the spine and knees. The bar provides stability and encourages proper form. If traditional squats are uncomfortable for you, this will be your new go-to.
[1]Secure an Olympic bar in a sturdy corner or in a t-bar station. Place the plates on the bar. Stand at the end of the bar and position your feet shoulder-width apart. Clasp your hands under the end of the bar.
[2]Lift the bar to your chest, and then cup your hands under the bar with the heels of your hands touching. Keep your elbows close and positioned directly underneath the bar. Step forward until the end of the bar is nearly resting on your collarbone.
[3]Keeping your chest tall, press your weight slightly into the bar and allow the bar to guide your motion as you begin to squat. Pause when your upper legs are at parallel or just below.
[4]Push through your legs to drive the bar back up to the starting position.
TRAIN THE RIGHT WAY
DO: always keep the bar close to your collarbone.
DON’T: pull back on the bar, as you could fall backwards.
VARIATION
^ Split-stance landmine squat (more challenging) Grasp the end of the bar and place it near your collarbone. Take a small step forward with one leg and a step back with the other. Place equal weight on both legs and descend into a squat. (Perform all reps on one leg and then switch sides.)