Landmine Goblet Alternating Cossack Squat

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding the landmine barbell in a goblet grip close to your chest. 2. Keep your back straight and engaged, and your elbows tucked into your sides. 3. Shift your weight to one leg, and lower your hips into a squat while extending the opposite leg out to the side. 4. Keep your knee tracking over your toes and your chest up. 5. Push off the squatting leg to return to the starting position, then alternate to the opposite side. 6. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Letting your knees cave inwards. 2. Not keeping the back straight, which increases the risk of injury. 3. Failing to engage the core, leading to poor balance. 4. Bouncing out of the squat instead of moving smoothly.

Benefits

Specific benefits of the exercise

1. Improves flexibility and strength in the adductors. 2. Enhances dynamic stability in the lower body. 3. Promotes greater hip mobility.

Expected results and timeframe

With consistent practice, you can expect improved lower body strength and flexibility in about 4-6 weeks, depending on your training frequency and intensity..

Who this exercise is best for

This exercise is ideal for intermediate to advanced lifters looking to enhance their squat mechanics, recruit more muscle fibers in the quadriceps, and develop lower body mobility and stability.

Scientific studies supporting its effectiveness

Research supports the use of lateral movements to improve overall athletic performance and reduce injury risk by enhancing joint stability and dynamic flexibility. Studies on squat variations indicate increased activation of the quadriceps and glutes compared to traditional squats.

Variations

Beginner modifications

For beginners, perform the Goblet Cossack squat without the landmine. Focus on bodyweight squats to build strength and balance before incorporating weighted variations.

Advanced progressions

For advanced lifters, add weight or try a Cossack squat with a pause at the bottom position for increased time under tension or introduce a plyometric component, such as jumping from the squat position.

Integrations

Complementary exercises

1. Lunges 2. Romanian Deadlifts 3. Leg Press

Super set recommendations

Pair the Landmine Goblet Alternating Cossack Squat with Dumbbell Step-Ups for an effective lower body superset.

Sample workout routines

Incorporate 3 sets of 10-12 repetitions of the Landmine Goblet Alternating Cossack Squat within a leg day routine focusing on quadriceps and stability work.

Exercise combinations

Combine with exercises like Bulgarian Split Squats or Goblet Squats for a comprehensive lower body workout.

Best time to do this exercise in your workout

The best time to perform the Landmine Goblet Alternating Cossack Squat is during your lower body strength segment, after warm-ups and before heavier compound lifts.