Landmine Sissy Squat Instructions
- Optional: weight plates for added resistance
Starting Position:
1. Stand in front of the landmine barbell. Position the end of the barbell against the ground or in a secure landmine attachment.
2. Grip the barbell with both hands, holding it at chest level. Cross your arms over your chest if preferred for balance.
3. Stand with your feet shoulder-width apart, and your toes slightly pointed outwards.
Movement Instructions:
1. Lowering Phase:
- Begin to bend your knees and lower your body into a squat position.
- Lean your torso slightly back while keeping your elbows close to your body.
- Allow your knees to move forward over your toes as you descend, keeping your heels on the floor.
2. Deep Squat:
- Continue lowering until your thighs are parallel to the ground or as low as your flexibility permits. The barbell should remain close to your chest throughout the movement.
3. Ascending Phase:
- Press through your heels to push back up to the starting position.
- Keep your core engaged and maintain a straight line from your head to your hips as you rise.
4. Repetitions:
- Perform 8-12 repetitions, focusing on controlled movements and proper form.
Tips:
- Ensure your knees are aligned with your toes throughout the exercise.
- Start with lighter weight or just your body weight if you're new to this movement.
- Always warm up before starting your workout to prepare your muscles and joints.
Safety Considerations:
- Avoid lifting too heavy too soon; focus on mastering the form first.
- If you feel any pain, stop the exercise immediately and reassess your technique.
