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Landmine Squat, Goblet-Style at the Chest

IntermediateStrengthTier T3

You stand holding the free end of a corner-anchored barbell against your upper chest with both hands. You squat down as deep as is comfortable, then stand back up.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall, with the bar end held at your chest.
  • Keep the bar's far end seated in the corner throughout, with both hands on the raised end.
  1. A woman standing in side view, both hands holding the raised end of a barbell at her upper chest, its other end in a corner.

    Step 1 of 3

    Stand tall facing the corner with one end of the barbell in the corner, and hold the other end in both hands against the top of your chest.

  2. The same woman in a deep squat, thighs about parallel to the floor, still holding the raised end of the bar at her chest.

    Step 2 of 3

    Squat down as deep as you can with good technique, keeping the bar end held against your chest and its other end in the corner.

  3. A woman standing in side view, both hands holding the raised end of a barbell at her upper chest, its other end in a corner.

    Step 3 of 3

    Stand tall facing the corner with one end of the barbell in the corner, and hold the other end in both hands against the top of your chest.

Breathing

  • Breathe in and brace the core lightly before squatting down.

Safety Information

Squat only as deep as you can go with good technique, and stop lowering where you can no longer keep both heels down and the movement under control. Make sure the bar end in the corner is seated firmly and cannot slide out along the floor before you take the raised end, and keep both hands on the raised end at your chest throughout. If you have a diagnosed hip, knee or back condition, or you feel sharp or worsening pain in a hip, knee or the lower back, ask a physical therapist or physician before doing this exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.