Why you should do a landmine squat - squat variation for Low Back or Knee Pains
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- เผยแพร่เมื่อ 28 มิ.ย. 2019
- 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:
jackhanrahanfitness.com/squat...
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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 👍
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
THE BENCH!!! This is the lumbar friendly exercise I've been looking for!!! 🙏🏻🙌🏻👏🏻👏🏻👏🏻
Using bench to load heavy weight. Love it. I will definitely incorporate this into my routine!
of all the landmine squat videos, yours was the most informed. well detailed. works for me!
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.
Straight to the point. No bullshit. Thank you
love landmine anything , great explanations
I always wanted to try landmine squats - thank you for demonstrating step by step... can't to do it in the gym tomorrow x
Thanks Jack for a very comprehensive tutorial. Will give it a try this afternoon
not often I come across an original video, this is great using a platform for the weight.
literally neverrrr thought of putting the plates on a bench like this!! awesome thank you
First time seeing this. Jackpot I've been trying to coming up with a better way for my squats! BINGO!! THANK YOU!
Jack, thanks for this very instructive tutorial!
loved how you explained it. I am going to trial it tomorrow
Great video...helped me prep for my first landmine squats tomorrow.
Good stuff. Thank you for advising on using the bench.
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!
Excellent tutorial!
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.
Informative and well explained👍 Great tutorial
Tried it today, works great. Very good alternative for mild to medium hip arthrosis. No pain at all.
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 .
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
Awesome, I appreciate the tutorial.
Hey Jack, great tutorial. Thank you.
Amazing training video, many thanks
Impeccable form
Great bro very informative never tried this. But will do
Its pretty amazing. Thanks.
Great Video.Love it.
Great video many thanks
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.
Thank you. This was great. ❤
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!👍
I recently discovered I love landmine deadlifts, I’ll give these a try too!
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!
Very good information.
Than you very much
Sick video fella. You sir have yourself a sub. And btw should have many more subs with such quality content
Very helpful, thank you!
I’ve never seen this before. Going to give it a go.
well done, thank you
Love this exercise; hits all the right spots. Do it at Muscle Beach Miami.
Great video! I have a squat bar but wanted to try these!
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.
Excellent video. Very informative and thorough. Can you do more videos on landmine workouts?
Awesome 😎
BRO THIS WAS GOOD. Reviewed it on my PODCAST
As someone with *barely* a leg day going due to bad joints, this may indeed change the game
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?
I have to get one of these. Back squats are killing my low back. 👍🙏
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! 👍
Been suffering from knee pain. Hope this helps. This actually looks like this is a quad dominant exercise. Nice 👌
did it help you?
Great advise. Nice legs 👍🏼
Tres efficace!
Nice switch up. Happen to be leg day - nice workout
The height of the landmine off the floor can also have a effect on the body position and the resistance .
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!!
Jolly good
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
I prefer this and might get the Viking handle
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 :)
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 feel so dumb for not thinking of that bench start. Thanks.
nice video :)
Add a resistance band, stand on the band, loop it over the bar by the plates. This makes the movement a little more challenging.
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.
Get the bench behind the plate turn around and put the bar on your shoulder then squat
Jack! Any chance you could do a video on sore wrists after arm curls, or mobility exercise for wrists/hands. Cheers mate!
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.
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.
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?
Landmine squats are awesome. It’s just hard to load any decent amount of weight.
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 .
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?
He even dresses like an English bodybuilder 😆. Right on m8. Good info
How is this so accurate lmaoooo
,🤣
Wasn't expecting that, hahaha
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.
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?
Does it activate front quads?
Get a Viking press bar
Does better then standing lunges ? Standing lunges whit 2 60pounds dumbell so intense.
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!
So, having bought a floor landmine attachment, I don't need to buy a squat rack or stand?
HANDSOME, YUM😂🤣😅 WINK
Does this damage the bar over time?
What if you have bad knees. These things scare me that I may have to replace a knee
This iz beautiful thnx for guide u have awsum nyc body
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.
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 😂😂😂
Doesn’t it hurt where your hands are at?
A butt wink, is that technical jargon. 😎
according to me front and back squats sucks
while while zercher and hack squat worth it
Whenever I do this, It really fatigues my biceps when holding. Any tips on how to prevent this?
same for me, my arms give up before I feel a burn in my legs
Just do landmine belt Squat
Imo doing kettlebell Goblet squats is much better than landmine squats
You can’t load up the weight with a goblet squat. Both are good.
He’s handsome ❤❤❤
How do I do this without stabbing my chest every time lol 🤪
That rash pain is the worst but you gotta fight through it😅
Not enough "A2G".
Omg the sounds of your hands slapping together is shitting me
I appreciate the dedication to making videos, and I understand the problems encountered on laundry day...but maybe just skip the video next time if all you've got is the girlfriend's yoga pants to wear.
The ballet called...they want their tights back....