SHIFT Fit
Landmine squat
Landmine squat: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand holding bar end at chest.
- Squat following the bar arc. Check the landmine anchor and secure the load before starting. Push through your feet and stand back up, keeping the bar end at your chest.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Check the landmine anchor and secure the load before starting. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | full gym |
| beginner | 2 sets × 8 reps; 75s rest between sets. | full gym |
| beginner | 3 sets × 8 reps; 90s rest between sets. | full gym |
| beginner | 2 sets × 12 reps; 90s rest between sets. | full gym |
| beginner | 2 sets × 6 reps; 90s rest between sets. | full gym |
| beginner | 1 set × 8 reps. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Heels lifting; knees collapsing inward; dropping onto the seat or forcing extra depth. Exercise check: Check the landmine anchor and secure the load before starting.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.