Land Mines

This device can be seen in some gyms, usually integrated with the squat rack, under the squat rack. It consists of a rotating shaft and a cylinder, and then one end of a lever is inserted into the cylinder to form a landmine.

Some gyms do not have this cylinder installed on the squat rack. You can also put one end of the lever directly on the floor in the corner, or put one end of the counter lever on the circle in the middle of the barbell. Install the barbell on the other end of the lever.

How to do squats with a landmine:

1. Open your feet wider than your shoulders, with your toes slightly outward and your knees pointing toward your toes.

2. Hold the outer end of the lever with both hands and place it in front of your chest, leaning your body toward the lever.

3. Bend your hips and knees and sit back, slowly squat down, keep your body stable, and keep the lever in the middle of your body. Stop when your thighs are parallel to the ground, and you can stay there for 1 second.

4. Use your thighs and buttocks to squat up.

Advantages of squatting over barbells:

1. The body forms a stable triangle with the bar and the ground, which makes the body more stable than when squatting over a barbell, thus avoiding injuries.

2. The most obvious mistake made by novices when doing barbell squats is that the body leans forward under the force of the barbell, which can cause damage to the back and knees, while the force of the landmine tube makes people sit back naturally, which is a good way to avoid this problem.

3. When novices squat and stand up with barbell squats, the back (especially the lower back) may be stressed, which can easily cause back injuries, while when squatting and standing up with the landmine tube squat, they focus more on the thighs and buttocks, and the back is basically not stressed.