Why you should do a landmine squat - squat variation for Low Back or Knee Pains

Рет қаралды 170,591

5 жыл бұрын

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...
Get my 12 week Rebuild Yourself program for more joint friendly variations to add to your lifting repertoire: www.jackhanrahanfitness.com
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Пікірлер: 128

@dannymarsha11 3 жыл бұрын

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.

@yzz1891 Жыл бұрын

@@thomsonhomson I wrap some resistance bands around the v-handle and that worked for me.

@Lost1nTranslation Жыл бұрын

Viking landmine attachment might work too 👍

@MrPatrickRevuelta 2 жыл бұрын

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.

@giovannam925 2 жыл бұрын

Definitely a game changer 💪🏿🏋🏿‍♀️

@leelunk8235 2 жыл бұрын

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

@adrianmeyer9001 3 жыл бұрын

Using bench to load heavy weight. Love it. I will definitely incorporate this into my routine!

@Major.Tom.1973 2 ай бұрын

THE BENCH!!! This is the lumbar friendly exercise I've been looking for!!! 🙏🏻🙌🏻👏🏻👏🏻👏🏻

@Nadezjaa 3 жыл бұрын

Straight to the point. No bullshit. Thank you

@dragonesquire 4 жыл бұрын

Jack, thanks for this very instructive tutorial!

@stufftofu 3 жыл бұрын

of all the landmine squat videos, yours was the most informed. well detailed. works for me!

@adamkennington7795 3 жыл бұрын

Great video...helped me prep for my first landmine squats tomorrow.

@edgaralvarado5468 3 жыл бұрын

Good stuff. Thank you for advising on using the bench.

@tembilekulati4985 Жыл бұрын

Thanks Jack for a very comprehensive tutorial. Will give it a try this afternoon

@lmc4964 3 жыл бұрын

not often I come across an original video, this is great using a platform for the weight.

@JohnEid-E 13 күн бұрын

loved how you explained it. I am going to trial it tomorrow

@titandrillman238 2 жыл бұрын

literally neverrrr thought of putting the plates on a bench like this!! awesome thank you

@djj3357 26 күн бұрын

Excellent tutorial!

@ninatappinclimbingphysioth1586 3 жыл бұрын

love landmine anything , great explanations

@tatondful 2 жыл бұрын

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.

@UshaRani-ig8me 3 жыл бұрын

I always wanted to try landmine squats - thank you for demonstrating step by step... can't to do it in the gym tomorrow x

@norny1967 Жыл бұрын

First time seeing this. Jackpot I've been trying to coming up with a better way for my squats! BINGO!! THANK YOU!

@ravikumarsundaram7961 4 жыл бұрын

Informative and well explained👍 Great tutorial

@evtyler Жыл бұрын

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!

@IAMDPP 2 жыл бұрын

Awesome, I appreciate the tutorial.

@shakeelbbj4306 5 жыл бұрын

Great bro very informative never tried this. But will do

@Steve-ck6mg 2 жыл бұрын

Tried it today, works great. Very good alternative for mild to medium hip arthrosis. No pain at all.

@John-ob7dh 4 жыл бұрын

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 .

@Xiao-Tian-dago 2 жыл бұрын

Its pretty amazing. Thanks.

@tranquilhead2331 2 жыл бұрын

Hey Jack, great tutorial. Thank you.

@JakeInUK 3 жыл бұрын

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

@TheGoldenTrout 4 жыл бұрын

Impeccable form

@evecarlson3492 9 ай бұрын

Amazing training video, many thanks

@beetiebean 2 жыл бұрын

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!

@daved8858 2 жыл бұрын

Great video many thanks

@jerrymorals7178 2 жыл бұрын

Great Video.Love it.

@JayceBroda Жыл бұрын

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.

@ncollazo1977 Жыл бұрын

Thank you. This was great. ❤

@lots3799 2 жыл бұрын

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!👍

@wvu982000 Жыл бұрын

I’ve never seen this before. Going to give it a go.

@jesseniavanterpool1671 3 жыл бұрын

Very good information. Than you very much

@Rachel-uq1bn 5 ай бұрын

I recently discovered I love landmine deadlifts, I’ll give these a try too!

@Essjayn Жыл бұрын

Very helpful, thank you!

@dafnethinkdifferently 2 жыл бұрын

Great video! I have a squat bar but wanted to try these!

@doyouevenlift5592 4 жыл бұрын

well done, thank you

@cameronmma9576 4 жыл бұрын

Sick video fella. You sir have yourself a sub. And btw should have many more subs with such quality content

@maciej.ratajczak Жыл бұрын

Love this exercise; hits all the right spots. Do it at Muscle Beach Miami.

@John-ob7dh 4 жыл бұрын

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.

@abelcano7541 3 жыл бұрын

Excellent video. Very informative and thorough. Can you do more videos on landmine workouts?

@edgarmarquez2757 3 жыл бұрын

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.

@thequietone2998 3 жыл бұрын

Awesome 😎

@kinnarawanderer Жыл бұрын

As someone with *barely* a leg day going due to bad joints, this may indeed change the game

@hornedfrog6224 3 жыл бұрын

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!

@theofficialagc3771 2 жыл бұрын

For real! I’m trying these for the first times and that tip helped me so much, I’m 6’ 3”!

@dlindo8892 2 жыл бұрын

6’2 also. I was like” I’m going to hurt something just picking the thing up to get into position.” Great information here! 👍

@BlendlogicTech 3 жыл бұрын

BRO THIS WAS GOOD. Reviewed it on my PODCAST

@dlindo8892 2 жыл бұрын

I have to get one of these. Back squats are killing my low back. 👍🙏

@akashdeepbatham8078 3 жыл бұрын

Been suffering from knee pain. Hope this helps. This actually looks like this is a quad dominant exercise. Nice 👌

@valerie.mccaffrey 7 ай бұрын

did it help you?

@markabbott3513 2 жыл бұрын

The height of the landmine off the floor can also have a effect on the body position and the resistance .

@Who-cu9eu 4 жыл бұрын

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

@narmypara100 Жыл бұрын

Same 💪barbell smashes my back to fk

@StealthAZ Жыл бұрын

Nice switch up. Happen to be leg day - nice workout

@nariverjcm 5 ай бұрын

Great advise. Nice legs 👍🏼

@juliette_dlp4969 2 жыл бұрын

Tres efficace!

@mirrormimi 3 жыл бұрын

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!!

@dukiduki899 Жыл бұрын

Try zercher squats if you still haven't

@mirrormimi Жыл бұрын

@@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!!

@alwaysducking 5 жыл бұрын

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?

@musicl0ver543 5 ай бұрын

I prefer this and might get the Viking handle

@jimmyjohnson6232 Жыл бұрын

Jolly good

@chrishernandez3895 Жыл бұрын

I feel so dumb for not thinking of that bench start. Thanks.

@andrewwestern7622 Жыл бұрын

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.

@theprogrammerrolandmc3039 Ай бұрын

Get the bench behind the plate turn around and put the bar on your shoulder then squat

@arymniak1 Жыл бұрын

Add a resistance band, stand on the band, loop it over the bar by the plates. This makes the movement a little more challenging.

@escf Жыл бұрын

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

@fitnai6343 3 жыл бұрын

nice video :)

@bananas1318 7 ай бұрын

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.

@MyMpc1 5 жыл бұрын

Jack! Any chance you could do a video on sore wrists after arm curls, or mobility exercise for wrists/hands. Cheers mate!

@baumx4900 5 жыл бұрын

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 :)

@ChicagoJ351 3 жыл бұрын

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.

@brendonromero5043 3 жыл бұрын

Bulgarian split squats

@dlindo8892 2 жыл бұрын

Yes. Those are killer for quads, glutes,core……!

@ChicagoJ351 Жыл бұрын

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.

@jeffbridwell2277 2 ай бұрын

Landmine squats are awesome. It’s just hard to load any decent amount of weight.

@TheGreeny38 Жыл бұрын

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.

@sunilgupta9401 3 жыл бұрын

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?

@Hai.tinh.583 2 жыл бұрын

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?

@marsman01 4 жыл бұрын

He even dresses like an English bodybuilder 😆. Right on m8. Good info

@diekoloreoluwaogundana2881 3 жыл бұрын

How is this so accurate lmaoooo

@CatEyeGem 2 жыл бұрын

,🤣

@AB-si4bg Жыл бұрын

Wasn't expecting that, hahaha

@victorcastrellon4880 3 жыл бұрын

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

@ravishankar-lr1tf 9 ай бұрын

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 .

@kraineyjr Жыл бұрын

Get a Viking press bar

@chrisdonnell2575 9 ай бұрын

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?

@glamoc0000 3 жыл бұрын

Does it activate front quads?

@scottblah2147 Жыл бұрын

What if you have bad knees. These things scare me that I may have to replace a knee

@patricematte9941 4 ай бұрын

Does better then standing lunges ? Standing lunges whit 2 60pounds dumbell so intense.

@wushuhsu 3 ай бұрын

So, having bought a floor landmine attachment, I don't need to buy a squat rack or stand?

@andreadalex8893 9 ай бұрын

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!

@leelunk8235 2 жыл бұрын

HANDSOME, YUM😂🤣😅 WINK

@Richard_FitPku 2 жыл бұрын

Does this damage the bar over time?

@kiarad145 5 ай бұрын

Doesn’t it hurt where your hands are at?

@carlosbrown47 2 жыл бұрын

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 😂😂😂

@Koyote747 3 жыл бұрын

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.

@kings_worldentertainmentsh2487 2 жыл бұрын

This iz beautiful thnx for guide u have awsum nyc body

@kumarjain5190 2 жыл бұрын

Imo doing kettlebell Goblet squats is much better than landmine squats

@dlindo8892 2 жыл бұрын

You can’t load up the weight with a goblet squat. Both are good.

@sarahcartier3393 2 жыл бұрын

A butt wink, is that technical jargon. 😎

@casualgamer8618 2 жыл бұрын

Whenever I do this, It really fatigues my biceps when holding. Any tips on how to prevent this?

@tdkpaul 2 жыл бұрын

same for me, my arms give up before I feel a burn in my legs

@thelastemplar165 2 жыл бұрын

Just do landmine belt Squat

@honestfella836 3 жыл бұрын

according to me front and back squats sucks while while zercher and hack squat worth it

@AdrielPR22 3 ай бұрын

He’s handsome ❤❤❤

@Pisces84 2 жыл бұрын

How do I do this without stabbing my chest every time lol 🤪

@SuperTombrady1234 Жыл бұрын

That rash pain is the worst but you gotta fight through it😅

@jimmyp9105 4 жыл бұрын

Not enough "A2G".

@tomjenkins993 2 жыл бұрын

Omg the sounds of your hands slapping together is shitting me

@1966johnnywayne 2 жыл бұрын

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.