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Landmine Squat Strength Standards

Quick Answer Landmine Squat

A 180 lb male with an Intermediate-level Landmine Squat of 214 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 329 lbs (1.83x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Landmine Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Quadriceps, Glutes, Hamstrings
Equipment Barbell, Landmine Attachment
Data Points 71 rows

How Strong Is Your Landmine Squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Landmine Squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 19 59 126 217 326
120 25 69 139 235 348
130 30 78 153 252 370
140 36 88 166 269 390
150 42 97 178 284 409
160 48 106 191 300 427
170 54 115 202 315 445
180 60 124 214 329 461
190 66 132 225 343 478
200 72 140 236 356 493
210 78 148 246 369 509
220 84 156 257 381 523
230 90 164 266 393 537
240 95 172 276 405 551
250 101 179 286 417 565
260 106 187 295 428 578
270 112 194 304 439 590
280 117 201 313 449 603
290 123 208 322 460 615
300 128 215 330 470 626
310 133 222 338 480 638

How Does Age Affect Landmine Squat Strength?

How Landmine Squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 44 98 177 278 397
20 51 112 202 319 454
25 52 115 208 327 466
30 52 115 208 327 466
35 52 115 208 327 466
40 52 115 208 327 466
45 50 109 197 310 442
50 47 103 185 291 415
55 43 95 171 269 384
60 39 87 156 246 350
65 35 78 141 222 317
70 32 70 127 199 284
75 28 63 113 178 254
80 25 56 101 159 227
85 23 50 91 143 204
90 21 45 82 129 183

What Do Landmine Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Landmine Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the Landmine Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your Landmine Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your Landmine Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your Landmine Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Landmine Squat

Tier-specific training recommendations to move your Landmine Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Landmine Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Landmine Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Landmine Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Landmine Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Landmine Squat

  1. Start by positioning a barbell in a landmine attachment or securely wedged into a corner.
  2. Stand facing the barbell with feet shoulder-width apart, holding the end of the barbell with both hands at chest level.
  3. Keep your chest up, back straight, and core engaged.
  4. Lower your body into a squat by bending at the hips and knees, ensuring your knees track over your toes.
  5. Descend until your thighs are parallel to the floor or as low as comfortable while maintaining good form.
  6. Push through your heels to return to the starting position, fully extending your hips and knees.
  7. Repeat for the desired number of repetitions.
  8. Inhale as you lower into the squat and exhale as you push back up.

Tips for Landmine Squat

  • Maintain an upright torso to reduce strain on the lower back.
  • Ensure your knees do not cave inward; keep them aligned with your toes.
  • If new to the exercise, start with a lighter weight to master the form.

Where Do These Landmine Squat Standards Come From?

These Landmine Squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Landmine Squat Good for Your Weight?

Strength standards help you objectively measure your Landmine Squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Landmine Squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Landmine Squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Landmine Squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE