Landmine Squat

1. Anchor a barbell in a landmine attachment or a sturdy corner.
2. Stand facing the bar with feet shoulder-width apart, holding the free end against your chest with both hands.
3. Brace your core and keep your chest tall.
4. Bend your knees and hips to squat down, keeping the bar close to your body.
5. Descend until your thighs are at least parallel to the floor.
6. Drive through your heels to stand back up, following the bar's natural arc.
7. Keep your elbows tucked and the bar stable against your chest throughout.

Common Mistakes

• Letting the bar drift away from the chest: Holding the end too far from your body shifts the load forward and strains your lower back. Keep it pinned tight against your chest.
• Rounding the upper back: Hunching forward to cradle the bar reduces core stability. Keep your chest lifted and shoulder blades set.
• Rising onto the toes: Shifting weight forward onto the toes reduces stability. Keep weight balanced through your whole foot.
• Fighting the natural arc: Forcing the bar straight up and down instead of letting it follow its pivot path makes the movement awkward. Let the bar swing slightly forward as you rise, matching the landmine's fixed arc.