Why you should do a landmine squat - squat variation for Low Back or Knee Pains
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- Опубликовано: 8 окт 2024
- This is a tutorial for the landmine squat which is significantly more joint friendly than barbell back squats and therefore a better 'squat' variation for a lot of people.
A few reasons why:
The front loaded position allows for a more upright torso position (less stress on the low back).
The arcing motion of the bar forces you to 'sit back' which unloads the knees and effectively loads the glutes and hamstrings.
The goblet position of the bar against the chest places the shoulders into a much more joint friendly, stable position.
Read the full blog post:
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Did this yesterday (I have worn discs in lower back).
Great exercise, placed all the weight on my legs, without any pressure on my back.
Definitely a game changer 💪🏿🏋🏿♀️
PATRICK+ ALSO TRY FRONT BAR SQUAT ON THE SMITH MACHINE, LET THE BAR REST ON YOUR SHOULDERS, FEET DIRECTLY BELOW THE BAR, 45 TO 55 LBS ON EACH SIDE IS ENOUGH FOR REPS...KEEPS THE BACK STRAIGHT NOT BENT LIKE BACK SQUATS
@@giovannam925 I can't wait to try this! I've been looking for alternatives, reverse lunges just aren't cutting it for quad growth. I actually tried the landmine squat without the bench and it went very awkward for me, can't wait to try it with the supporting bench.
Just tried this...absolute banger exercise! Only problem was it was a little hard to grip the bar, so I put a v-handle underneath and that made it a lot easier.
@@thomsonhomson I wrap some resistance bands around the v-handle and that worked for me.
Viking landmine attachment might work too 👍
Using bench to load heavy weight. Love it. I will definitely incorporate this into my routine!
Excellent video and instructions. Note the bar is elevated on the non loaded side. This helps with a bench prop and takes away some of the curved arch plane while lifting up and down. If knees hurt some with feet flat on floor, make a simple board ramp, so heels to be elevated and face forward to the landmine setup.
THE BENCH!!! This is the lumbar friendly exercise I've been looking for!!! 🙏🏻🙌🏻👏🏻👏🏻👏🏻
You will enjoy even more CORE BLASTER SQUAT ATTACHMENT WITH BELT by eliteft….i have for sure. Excellent for squatting when you’ve been lower back challenged. Decompresses spine not compress.like squatting with weights on shoulder with bar. .
literally neverrrr thought of putting the plates on a bench like this!! awesome thank you
I'm just coming back to lifting after many many years. Back then I'd never heard of landmines--maybe they weren't a thing then? Now that I'm almost 60, my joints are painful and much less flexible than when I was in my 30s! Back squats are hard on my hips even harder on my shoulders. Having my arms in that position to hold the bar is a big problem. I am super excited to try landmines! I think they will be my favorite exercise and I don't have to give up squatting. They also look much better at building functional strength. Thank you!
First time seeing this. Jackpot I've been trying to coming up with a better way for my squats! BINGO!! THANK YOU!
of all the landmine squat videos, yours was the most informed. well detailed. works for me!
I was already doing this, but was concerned about continuing to load, as putting the weight down after going to near failure was a bit dangerous, but using the bench as a safety is simple and genius. Thank you! Trying that today.
Very helpful for me at 66, I put a folded bath towel first on my bench,then put a 45 lb bumper plate on top of the towel. This way it won't screw up the padding on the bench.I like starting at this height, vs. the floor. Good video!👍
Tried it today, works great. Very good alternative for mild to medium hip arthrosis. No pain at all.
Brilliant tutorial. I love the teaching point and the demonstrations 👏
Thanks mate. Tried it today. Blew my mind. Couldn't thank u enough . One of the best legs workout i have had in a long time.
Good stuff. Thank you for advising on using the bench.
Been doing it a while now .And found unlike barbell stnd squats I don't need a weight belt.plus can go lower safer.Great intro .
loved how you explained it. I am going to trial it tomorrow
Excellent video. I just bought a landmine attachment for my garage gym, and did a search for videos on this particular exercise. This is definitely the best one. I’m 6’2” so the tip about resting the bar on the bench is much appreciated!
For real! I’m trying these for the first times and that tip helped me so much, I’m 6’ 3”!
6’2 also. I was like” I’m going to hurt something just picking the thing up to get into position.” Great information here! 👍
Straight to the point. No bullshit. Thank you
Been suffering from knee pain. Hope this helps. This actually looks like this is a quad dominant exercise. Nice 👌
did it help you?
Great video...helped me prep for my first landmine squats tomorrow.
Love this exercise; hits all the right spots. Do it at Muscle Beach Miami.
Thanks for the video! I hadn't thought to put it up on a bench to keep from having to lift it off the floor...brilliant!
This will potentially save my brain lol, I have no rack at home, and just now I almost dropped it on my head while shifting it front to back from the floor. Thank you so much, this is crystal clear!!
Try zercher squats if you still haven't
@@dukiduki899 I remember trying them once, but can't remember why I didn't include them in my routine.
Will definitely give them another shot on my next workout, thank you!!
not often I come across an original video, this is great using a platform for the weight.
I recently discovered I love landmine deadlifts, I’ll give these a try too!
love landmine anything , great explanations
i use a low bench as in the vid.So much safer as i touch the bench going down,and can just rest it down on last rep.That was a good tip.
I have to get one of these. Back squats are killing my low back. 👍🙏
Impeccable form
As someone with *barely* a leg day going due to bad joints, this may indeed change the game
Thanks Jack for a very comprehensive tutorial. Will give it a try this afternoon
I always wanted to try landmine squats - thank you for demonstrating step by step... can't to do it in the gym tomorrow x
My leg workout is only landmine squat and trap barbel deadlift and there both good in joints and hit different muscles as there main agonists
Same 💪barbell smashes my back to fk
I’ve never seen this before. Going to give it a go.
Excellent tutorial!
Excellent presentation of this exercise. Thank
Very good information.
Than you very much
Great tutorial! During lockdown 2.0 can't get to gym to do squats, but have just purchased equipment landmine setup for T-bars, so can do legs too. Cheers
Great bro very informative never tried this. But will do
Great video! I have a squat bar but wanted to try these!
You might try using a Viking Press attachment at the bar end to better distribute the load onto both arms, elbows pressed into torso. If you’re going to go to 1.5+ BW probably won’t be able to hold in this bar-only way.
Getting under a Viking Press attachment will raise the grip limiting factor. Then just squat rather than press (it would be likely too heavy to press at the BW ratio!)
Also, whether the bench or some box (I use a portable dip bar), but also best you side step away from the resting point, then you can get directly under the load instead of reaching across it.
One more thing… if you have an adjustable landmine attachment (they’re around) set it into the power rack pin waist-high, as having the bar down in the low corner position creates a rather steep rising angle, which means you’ll be lifting “forward” rather than UP, the direction you want on a squat.
Lots of details but worth fiddling around till you get it right.
You could also have the bar resting onto the safety bar or pin of the far side rack bar, the secure it with a heavy plate inside the wedge to prevent slipping (if you don’t have the adjustable land mine unit)
Right on man - just did these today but didn’t think about putting the bench there as landing spot. Good info - keep it up! Thanks
Its pretty amazing. Thanks.
The height of the landmine off the floor can also have a effect on the body position and the resistance .
Great video many thanks
Not a fan of your IG bike ride days posts but this was brilliant. I’m surprised I don’t get your videos on my feed more often.
Nice switch up. Happen to be leg day - nice workout
Jack, thanks for this very instructive tutorial!
Informative and well explained👍 Great tutorial
Great tutorials.
Sick video fella. You sir have yourself a sub. And btw should have many more subs with such quality content
Landmine squats are awesome. It’s just hard to load any decent amount of weight.
BRO THIS WAS GOOD. Reviewed it on my PODCAST
Amazing training video, many thanks
Add a resistance band, stand on the band, loop it over the bar by the plates. This makes the movement a little more challenging.
Hey Jack, great tutorial. Thank you.
Awesome, I appreciate the tutorial.
Excellent video. Very informative and thorough. Can you do more videos on landmine workouts?
Great vid I need to start doing these or at least give these a try instead of back squats every time I squat my hips are screaming at me until I completely stop squatting I suppose I am 1 of those people who shouldn't or at least can't squat.
Thank you. This was great. ❤
I’m not ready to get back to the gym yet, so all my workouts are at home. Trying to find a substitute for squats as I don’t have the equipment for it at home. This looks promising.
Bulgarian split squats
Yes. Those are killer for quads, glutes,core……!
I’ve been now doing these for a little while and I finds it’s a really demanding exercise for your core. Really works the abs because you have to hold the weight up and it’s all core strength that does it. Feels great, but I’m also doing squats. Both together feel great.
Great Video.Love it.
youre awesome dude
Awesome 😎
Very helpful, thank you!
I feel so dumb for not thinking of that bench start. Thanks.
Good form thank you
Its definitely easy on the knees. Take it from someone who has cancer , runs 10 miles a week , and is 62 years old. The landmine squat to push press is also awesome!
I do love your videos. They are super helpful and inspiring to change my workouts. How did you get the confidence to workout in tights like that though?
well done, thank you
I prefer this and might get the Viking handle
Just started doing these instead of barbell squats because of my lower back. Really enjoy the movement of it. I can get in a strong position without fearing a flare up from my back. Using the bench has answered something I thought about today, when going up to higher weights can I do it safely? Thanks, will do this in future sessions.
He even dresses like an English bodybuilder 😆. Right on m8. Good info
How is this so accurate lmaoooo
,🤣
Wasn't expecting that, hahaha
Get the bench behind the plate turn around and put the bar on your shoulder then squat
Great advise. Nice legs 👍🏼
Tres efficace!
Jack. Great video. Thank you. I am setting a gym in my garage and I really want to do this exercise. So I learned a lot in this video. I have a question. What happen if I squat lower than the parallel position? Is it a bad mechanical position? Thank you
Most of us cannot maintain a flat back and that would cause our butt to wink like he said . That would cause lower back issues .
Forget the bench. Put the bar on the floor.
Omg your posterior is amazing
Nice vid man! I have one question: In one post on ig you said that we should seperate weights and cardio. In my case i train 4 days a week (upper/lower split) and i want to do some kind of conditioning for example sled work or medball stuff. Is it possible or does it make sense to do like sled draggs/pulls/marchesfor like 15-20 mins to boost my strenght endurance and my areobic fitness after my leg workout because i can only train on these 4 days the week. Would this be bad for my muscle building routine? If yes how could i incoperate these kind of conditioning in my routine? Thanks for your videos on instagram and keep going creating this nice content :)
Great video curious most plates you've done with this? I suspect due to angle its 20-30% easier than regular squat weight? So if somebody does 225 for 10 reps they probably can do 250-265 for 10 with this?
I feel the landmine squat on my lower back more then i do with a barbell squat. Barbell squat is pain free for me but landmine squat i feel all the weight on my lower back.
I'm thinking of getting a landmine attachment, but I only have space for a 5 foot olympic barbell. Would this exercise still work with a short barbell like that?
Great job of using the bench to save your back but I thought you was exercising the glutes so a BUTT WINK every now and again just understandable 😂😂😂
HANDSOME, YUM😂🤣😅 WINK
Jolly good
Jack! Any chance you could do a video on sore wrists after arm curls, or mobility exercise for wrists/hands. Cheers mate!
Get a Viking press bar
Thanks for the tips. I have a viking attachment, I’m gonna use it to perform this exercise. The pressure would be on my shoulders. Is it different from holding the weight on my hand?
oh, don´t even try to do this if you got disc surgery, guess how I know.
Trap bar, or use a dip belt with a landmine, this will destroy your back.
So, having bought a floor landmine attachment, I don't need to buy a squat rack or stand?
nice video :)
Does better then standing lunges ? Standing lunges whit 2 60pounds dumbell so intense.
A butt wink, is that technical jargon. 😎
What if you have bad knees. These things scare me that I may have to replace a knee
Does it activate front quads?
Can tell me please whih different from doing in this way or from back? i mean always t bar squat ,land mine squat but from back, with plate put on back!
Doesn’t it hurt where your hands are at?
This iz beautiful thnx for guide u have awsum nyc body