Landmine Goblet Cyclist Squat

Instructions for proper form

1. Stand with feet shoulder-width apart, toes slightly pointed out. 2. Hold the landmine barbell in a goblet grip at chest level with both hands. 3. Position your heels on the slant board to elevate them. 4. Engage your core and keep your chest up as you lower into a squat, pushing your knees out over your toes. 5. Squat down until your thighs are parallel to the ground or lower if comfortable. 6. Pause for a moment at the bottom, then push through your heels to return to the starting position while keeping the weight stable in the Goblet grip.

Common mistakes to avoid

1. Letting your knees cave inwards during the squat. 2. Rounding your back instead of keeping a straight posture. 3. Lifting your heels off the slant board, which can compromise form. 4. Not squatting low enough to effectively work the muscles. 5. Gripping the bar too tightly or too loosely.

Benefits

Specific benefits of the exercise

1. Targets and strengthens the quadriceps effectively. 2. Enhances core stability during the squat. 3. The goblet grip promotes proper squat depth and form. 4. Engages upper body muscles indirectly through stabilization.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect noticeable strength gains in your quadriceps and improved squat form within 4-6 weeks. Muscle endurance may also increase during this period..

Who this exercise is best for

This exercise is best for novice lifters looking to build strength in their lower body, particularly the quadriceps. It is also beneficial for individuals seeking to improve their squat technique and core stability.

Scientific studies supporting its effectiveness

Studies indicate that exercises focusing on knee-dominant movement patterns, such as squats, contribute significantly to hypertrophy in the quadriceps. The effectiveness of the goblet squat has been supported by research emphasizing proper form and stability in lower body exercises.

Variations

Beginner modifications

For beginners, consider performing the goblet squat without the landmine barbell initially, or start with lighter weights until comfortable. Use a lower slant board or perform squats with feet flat on the ground to build strength gradually.

Advanced progressions

Advanced progressions can include adding a heavier load to the landmine while maintaining form, incorporating pauses at the bottom of the squat, or methods like tempo squats (slow down, fast up) to increase time under tension.

Integrations

Complementary exercises

Complementary exercises include lunges, leg presses, and step-ups to further target the quadriceps and improve overall leg strength. Core exercises such as planks can also benefit your stability during the squat.

Super set recommendations

Consider supersets with leg exercises like hamstring curls or glute bridges to create a balanced training session for the lower body while maximizing muscle fatigue.

Sample workout routines

A sample routine could include: 1. Landmine Goblet Cyclist Squat: 3 sets of 10-12 reps. 2. Walking Lunges: 3 sets of 10 reps (each leg). 3. Dumbbell Step-Ups: 3 sets of 10 reps (each leg). 4. Plank: 3 sets of 30 seconds.

Exercise combinations

Combine this squat with other compound movements like deadlifts or single-leg squats for a comprehensive lower body workout focusing on different muscle groups.

Best time to do this exercise in your workout

Perform this exercise early in your workout routine when you have the most energy, ideally after any warm-up but before more isolated exercises targeting the quadriceps or lower body.