Landmine Squat with Linebacker Attachment
- Barbell (inserted into the landmine attachment)
- Weight plates (optional, depending on fitness level)
Starting Position
1. Setup the Equipment: Ensure the barbell is secured in the landmine attachment at the base.
2. Stand in Front of the Barbell: Position your feet shoulder-width apart, facing the barbell.
3. Grip the Barbell: Hold the barbell with both hands. Your palms should be facing your body, with your elbows tucked in close to your sides.
4. Positioning: The barbell should rest against your upper chest. Stand tall, engaging your core and maintaining a neutral spine.
Movement Instructions
1. Initiate the Squat: Begin by bending your knees and pushing your hips back, as if you are about to sit in a chair. Keep your chest up and your back straight throughout the movement.
2. Lower Your Body: Continue to lower yourself until your thighs are at least parallel to the ground (or lower, if flexibility allows), ensuring that your knees do not extend past your toes.
3. Hold the Position: Pause briefly at the bottom of the squat, ensuring balance and control.
4. Stand Up: Drive through your heels to push back up to the starting position, fully extending your legs while maintaining control of the barbell.
5. Repeat: Perform the desired number of repetitions, typically 8-12 for beginners.
Tips for Beginners
- Start without weights to master the form before adding resistance.
- Focus on keeping your core tight to protect your lower back.
- Ensure your knees remain aligned with your feet to avoid injury.
- Keep your weight balanced on your heels, avoiding leaning too far forward.
Safety Considerations
- Warm-up before starting this exercise to prepare your muscles.
- If you feel any pain or discomfort in your knees or back, stop the exercise immediately.
- Consult a trainer if you are unsure about your form or need assistance.
