Landmine Goblet Cossack Squat

Instructions for proper form

Stand with your feet shoulder-width apart, holding a landmine bar in a goblet grip (both hands under the bar near the top). Initiate the movement by shifting your weight to one leg, bending the knee and hip to lower into a squat while keeping the opposite leg extended out to the side. Your torso should remain upright and chest lifted throughout the movement. Drive through your heel to return to the starting position, and repeat on the opposite side while maintaining control and balance.

Common mistakes to avoid

Avoid leaning too far forward or rounding the back. Do not let your knee extend past your toes, and ensure the non-squatting leg is extended and stable. Also, avoid using momentum; focus on a controlled movement for stability and muscle engagement.

Benefits

Specific benefits of the exercise

This exercise helps improve lower body strength, balance, flexibility, and coordination by targeting the quadriceps through a unique movement pattern that challenges the stabilizing muscles.

Expected results and timeframe

With consistent practice (2-3 times a week), improve muscle strength and definition in the quadriceps within 4-6 weeks. Enhanced flexibility and mobility in the hips and legs can be felt earlier, typically within 2-4 weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to enhance their leg strength and flexibility, as well as for athletes requiring improved lateral movement and stability.

Scientific studies supporting its effectiveness

Research indicates that compound exercises like squats engage multiple muscle groups, which aids in muscle hypertrophy and strength gains (McBride et al., 2002). The goblet position also reinforces proper squat mechanics and core stability (Schoenfeld, 2010).

Variations

Beginner modifications

For beginners, perform a basic goblet squat without the landmine for better mastery of the squat technique. Alternatively, use a lighter weight or perform the movement without any weight to build foundational strength.

Advanced progressions

For advanced progressions, introduce an elevated surface to increase range of motion or incorporate resistance bands for greater challenge. Additionally, consider adding a pause at the bottom of the squat for increased time under tension.

Integrations

Complementary exercises

Integrate with exercises such as lunges, deadlifts, or box squats for a well-rounded lower body workout. Balance with upper body workouts to maintain a full-body routine.

Super set recommendations

Super set Landmine Goblet Cossack Squats with a pressing movement like the landmine bench press or shoulder press to engage both lower and upper body muscles effectively.

Sample workout routines

Sample routine: 1) Landmine Goblet Cossack Squat – 3 sets of 10 reps; 2) Romanian Deadlifts – 3 sets of 10 reps; 3) Push-Ups – 3 sets of 12 reps; 4) Plank – 3 sets of 30 seconds.

Exercise combinations

Combine with unilateral exercises such as Bulgarian split squats or single-leg deadlifts to enhance balance and core stability while targeting the lower body.

Best time to do this exercise in your workout

This exercise is best performed early in your workout, ideally after a proper warm-up and before more fatiguing compound lifts, ensuring that you can maintain proper form and maximize strength output.