Joe Heiler PT and Nick Lucius SPT
At Elite Physical Therapy and Sports Performance we’re always looking for new ways to challenge our patients and athletes. The landmine squat to press is one of those exercises that can be used to really stress the entire system without having to utilize a lot of loading so it fits in nicely in higher level rehab and during the training process.
Reasons to use this squat variation include:
1) Having the weight in front allows the athlete to sit deeper into the squat with a more upright trunk which is great for those dealing with, or recovering from, low back pain.
2) Keeping both hands on the bar keeps things more symmetrical with the squatting and pressing movement. Stability requirements are increased with the use of this exercise but are balanced right to left.
3) Hold the bar in one hand for an asymmetrical loading pattern. This will load the body differently demanding greater stability throughout the movement. This is a more advanced technique so 2 hands on the bar to begin.
1) Do not squat lower than your mobility allows! The weight in front often allows for a deeper movement but do not let the pelvis tuck under and low back to round out.
2) Heels must stay flat on the floor.
3) Elbows between the knees (this keeps the knees wide).
4) When using the asymmetrical single arm loading pattern, you must keep the body centrally aligned – no shifting, leaning, etc.
Give this one a shot and you’ll see what we mean!
Nick Lucius SPT is completing his final year in the physical therapy program at UM-Flint. Nick is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA), and also works as a strength coach at Barwis Method in Plymouth, MI. After graduation Nick plans on returning to Barwis Method to work with patients affected by orthopedic and neurological conditions.
Nick played Linebacker at Grand Valley State University in his undergraduate days, and now enjoys anything active from running to weight training, and is always going through a good book.