Safety Notes

• Avoid if acute knee, hip, or back pain present
• Start with bodyweight to assess mobility
• Keep movement controlled to reduce joint stress
• Do not push through knee discomfort
• Use light weight initially

Spotting

Spotting not typically required; use safeties on landmine if heavy loads are used.

Common Mistakes

• Front knee caving inward
• Leaning forward or rounding back
• Stepping too far across midline
• Rushing the descent
• Poor core engagement leading to rotation

• Knee injuries or pain
• Hip impingement
• Lower back issues
• Ankle instability

• Adequate hip flexion and rotation
• Ankle dorsiflexion for depth
• Shoulder flexibility for hold

Build Up First

• Proficiency in basic lunge
• Hip hinge control
• Single-leg balance