If your gym has the landmine squat machine, you're in luck; it is one of the best tools for your workout.
It is simply a small tube mounted on a swivel joint and is usually found in some corner of the most well-stocked gyms; yet it is a very useful tool for improving strength and athletic performance.
What makes the landmine squat so special? Here's everything you need to know to better master this exercise for the lower limbs.
What is the landmine squat?
Il landmine squat is a lower body exercise typically performed with the aid of an angled barbell, anchored to a fixed fixture on the floor; it can also be done by placing the barbell in a corner of the room and wrapping the far end in a cloth so as not to damage the floors and walls.
This exercise is designed to help develop proper squat form, build muscle and train for Olympic weightlifting exercises.
To perform the landmine squat, you load a barbell with weights on one end and attach the other end to the landmine fixture on the ground.
Landmine squats are excellent for working on the quadriceps, especially in taller people who may find it difficult to train that area with regular squats.
I'm a great exercise for building and maintaining lower body strength; plus, they're a viable and safer alternative to traditional squats.
When doing landmine squats, yes acts on a number of different muscles, from core, to the lower limbs; the muscles most involved are quadriceps and glutes.
The other muscles involved are: hamstrings, adductors, erector spinae, abs and calves.
Performing landmine squats
Landmine squats seem simple to perform, but if you don't perform them with proper form, your risk of injury increases dramatically.
To perform them best, make sure you:
- Keep your spine in a neutral position
- Start with a low weight
- Inhale as you lift and exhale as you lower the bar
- Keep the neck neutral, without bending it
- Warm up before performing the landmine squat.
When performing landmine squats, start with 2/4 series of 6/12 repetitions; choose the weight, number of series and repetitions based on your starting athletic level.
- Insert one end of the balance wheel into the landmine device and stand on the opposite end
- Spread your feet shoulder-width apart and keep your knees slightly bent
- Maintain a straight posture, neutral neck and tilt your chin
- Grasp the end of the bar with both hands, keeping your elbows close to your ribcage
- Tilt your pelvis slightly and begin reps from this starting position
- Bend your hips, knees and ankles as you come down
- Descend until your legs are parallel to the floor or just below
- To perform the push-up movement, push your feet into the floor, keeping your chest up, glutes and core engaged, and spine neutral.
And you, do you do landmine squats in your leg workout? Let us know in the comments and remember to follow us on our telegram channel
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