Landmine Squat Repeatable AMRAP
landmine squat wod
AMRAP 12
8-12 Landmine Squat reps
8 controlled air squats
Keep every round within a consistent pace
Landmine
Landmine Squat — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Landmine Squat is a front-loaded squat with a guided bar path and an accessible upright torso position. Equipment: Landmine attachment, Barbell, Weight plates. To establish a repeatable position, cup the sleeve at chest height, step back from the anchor, and set the feet at a comfortable squat width. From there, sit down between the hips while the bar travels in its arc, then drive through the whole foot to stand. The movement belongs in deliberate strength, accessory, or compatible conditioning work rather than being added randomly for novelty. Do not stand so close that the bar pushes the torso backward or so far that it pulls the chest forward. Select resistance that preserves the intended pattern from the first repetition to the last.
Quick answer
Landmine Squat is a front-loaded squat with a guided bar path and an accessible upright torso position. Use repeatable sets of Landmine Squat and scale before breathing speed causes range of motion or control to disappear.
Muscles Worked
QuadricepsGlutesHamstringsCore
Equipment
Landmine attachmentBarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Landmine Squat conditioning when the goal is repeatable output through quadriceps and glutes, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Landmine Squat if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: skipping the setup details: cup the sleeve at chest height, step back from the anchor, and set the feet at a comfortable squat width. |
| Scaling | Use an empty bar and squat to a box. |
How to Do the Landmine Squat
1
Prepare the equipment and space: cup the sleeve at chest height, step back from the anchor, and set the feet at a comfortable squat width.
2
Brace before creating tension and confirm that the working joints feel comfortable.
3
Perform the repetition: sit down between the hips while the bar travels in its arc, then drive through the whole foot to stand.
4
Pause briefly in the strongest position instead of using momentum to rush through it.
5
Return under control, reset balance and tension, then begin the next repetition.
Common Mistakes
✕
Skipping the setup details: cup the sleeve at chest height, step back from the anchor, and set the feet at a comfortable squat width.
✕
Using more resistance than can be controlled through the complete range.
✕
Turning a strength or accessory movement into a rushed conditioning repetition.
✕
Ignoring the main safety boundary: Do not stand so close that the bar pushes the torso backward or so far that it pulls the chest forward.
Coaching Tips
✓
Focus on this action: sit down between the hips while the bar travels in its arc, then drive through the whole foot to stand.
✓
Use a smooth return; the eccentric phase should look as organised as the working phase.
✓
End the set when posture, joint alignment, or anchor stability changes.
✓
Progress tension or load only after every repetition follows the same path.
Scaling Options
Easier / Beginner
Use an empty bar and squat to a box.
Harder / Advanced
Add load, pause at depth, or use a slower eccentric.
Training Examples
Train Landmine Squat with a Clear Purpose
Create a similar workout
Landmine Squat Conditioning Intervals
landmine squat conditioning
Every 3:00 x 6 rounds
8-12 Landmine Squat reps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Where should Landmine Squat appear in a workout?
Landmine Squat works best when its movement pattern and setup match the session. Use it for controlled strength, accessory, or specifically compatible conditioning work, not simply to increase exercise count.
How should I scale Landmine Squat?
Use an empty bar and squat to a box. Once every repetition is stable, progress with this option: Add load, pause at depth, or use a slower eccentric.
What is the main safety check for Landmine Squat?
Do not stand so close that the bar pushes the torso backward or so far that it pulls the chest forward.
Build It Into a Workout
Generate a WOD with Landmine Squat
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Useful next steps
Related Exercises
Ready to put the Landmine Squat to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.