Landmine Sumo Squat

Description

How to Do Landmine Sumo Squat

1. 1
   Setup

   Stand facing the landmine attachment, straddling the end of the barbell with a wide stance, toes pointed out 45 degrees.

2. 2
   Setup

   Grip the end of the barbell with both hands, interlacing your fingers or stacking them, holding it at chest height.

3. 3

   Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees, allowing them to track over your toes.

4. 4

   Descend until your thighs are parallel to the floor or slightly below, maintaining a neutral spine and keeping the barbell close to your body.

5. 5

   Drive through your heels and the outer edges of your feet to powerfully extend your hips and knees, returning to the starting standing position.

Tips

• Maintain an upright torso by actively pushing your chest up throughout the movement, preventing your upper body from folding forward.
• Focus on driving your knees outwards to engage your glutes and adductors more effectively, ensuring they track in line with your toes.
• Control the eccentric (lowering) phase of the squat, taking 2-3 seconds to descend, to maximize muscle time under tension and build strength.
• Engage your core by bracing your abdominal muscles as if preparing for a punch, which helps stabilize your spine and transfer force efficiently.

Common Mistakes

• ×Rounding the back: Avoid rounding your lower back by keeping your chest proud and core tight throughout the entire movement.
• ×Knees caving in: Prevent your knees from caving inward by actively pushing them out towards your pinky toes during the descent and ascent.
• ×Not going deep enough: Ensure a full range of motion by squatting until your thighs are at least parallel to the floor, provided your mobility allows it without discomfort.