At the mention of squats, you already know it is about to go down, especially if Landmine Squat is your go-to. Squats have a lot to bring to the table and if you build a relationship with it, you can be sure you will be forever happy.
Adding weights is a bonus because you are pushing your lower body muscles to the limit and development will be evident after a short period.
The landmine equipment is what you use; another alternative is securing one end of a barbell in a corner of a wall and stacking weights on the other end.
HOW TO DO LANDMINE SQUAT PROPERLY
The landmine bar can be dangerous if stacked with excess weights. Make sure to use weights that best match your strength and endurance.
If you are a beginner, best start with a weightless barbell then progress by adding weights gradually. For any assistance, inform your trainer/gym instructor.
How to do it:
- With the bar set up and secured, stand in front of the barbell with your feet shoulder-width apart.
- Grasp the end of the barbell in a neutral grip with both hands.
- Deadlift the barbell up to your chest area and balance your body against the weighted barbell.
- Make sure you cover the end of the barbell with your thumb to protect your chest from getting into contact with the metal and harming you. This is your starting position.
- Inhale, brace your core and hinge at the hips as you descend slowly while holding the barbell with a tight drip.
- Squat low enough for your thighs to be parallel to the floor or if your muscles are strong enough, you can go lower than that.
- Hold the position and then exhale as you explode upwards by pushing your hips forward and knees fully extended. Do not flare your elbows out as you go up.
- Maintain a straight back throughout the movement.
- Do 2 sets of 10-12 reps, you can increase the sets depending on your strength level.
WHAT MUSCLES DO LANDMINE SQUAT WORK
Squats assume a sitting position, which stretches the quads and activates them. The muscles are what show the most because they make up the front of your thighs.
Training and strengthening them develops the muscles and builds muscle mass and endurance on your legs.
All manner of squat variation work on the glutes effectively, this helps to build nicely curved glutes that are strong and defined.
Adding weights in squat workouts builds bigger glutes and increases glute muscle power, especially for athletes and bodybuilders.
Located at the back of the thighs. Hamstrings help you sit down, stand up and stabilize yourself when you squat or lean forward.
Strengthening and developing the muscle gives your thighs power and momentum, especially when working out or doing strenuous activities.
The abdominal muscles are an extensive group of muscles that define our torso and when you train and work on them, they present a very toned and strong abdominal area.
For aesthetic purposes, abs are arguably the showiest muscles especially for workout enthusiasts and confidence boost is obvious.
LANDMINE SQUAT BENEFITS
LOWER BODY STRENGTHENING AND DEVELOPMENT
Well-toned thighs and a well-defined glute is pretty much a verification that someone is serious with their lower body workouts.
Strengthening your lower body increases momentum and endurance, especially for athletes. Strong leg muscles greatly help reduce the chances of severe injuries when working out or playing a spot.
Aesthetic purposes are almost everyone’s reasons for lower body workouts, toned muscles equal look good and strong.
EASY TO BALANCE WHILE SQUATTING
The barbell gives you balance as you lean against it when squatting and offers safety. Usually, when doing normal workouts, you use a lot of core strength and stability to keep balance but with Landmine Squat, your body balance is neutralized by the barbell.
EASY ON THE JOINTS
With your balance and weight stabilized by the barbell, less focus and tension is on the joints. This makes it easier and safer for beginners especially if you have an injury on your joints.
Hip hinging prompts you to straighten your back and concentrate stabilizing your back as you squat. This tightens your back muscles and reinforces your posture giving you a strong upright back and a neutral spine.
ALTERNATIVES TO LANDMINE SQUAT
Just from the name, you already know the lift will be deadly. Deadlift is a great workout for developing leg and back muscles. For great muscle build-up and power, deadlift does the job and more. It helps you reinforce posture and increase endurance and strength.
For working out at home, Sumo Squats are a good alternative for lower body muscle development as it works great on the glutes and inner thighs. The quadriceps and hamstrings are also activated which leads to muscle gain and strength.
LANDMINE SQUAT MISTAKES TO AVOID
FLARING ELBOWS OUT
Target muscles are the main muscles worked on in a specific workout and mastering form and technique helps you concentrate on activating the target muscles. Flaring your elbows out changes the technique and instead works on other muscles, which is not bad but for now let us concentrate on the targeted muscle.
Spine safety is of utmost importance and placing your back the right way will work the right muscles and strengthen your back.
Maintain a straight back while working out to reinforce posture and protect the spine from injuries and aches.
USING EXCESS WEIGHT
Excess weights harm your muscles and may cause muscle tears and joint dislocation. Maintain a standard weight then later add more, this way your muscles will progressively build up and develop.
Squats are always a bonus and when you add weights, you are in for an explosive muscle gain. Landmine Squat pushes your lower body muscles and facilitates strength and development.
It may leave you with wobbly legs but it is all worth it. But of course, no pain no gain. Work those muscles out consistently and results will definitely show.