Landmine Low Hold Alternating Cossack Squat

Instructions for proper form

Stand with your feet shoulder-width apart, holding the end of a landmine barbell in a neutral grip. Position the loaded end of the bar close to your left foot. Initiate the squat by pushing your hips back and bending your knees, lowering your body into a squat while keeping your chest elevated. Push off your left leg, straightening to return to the starting position. While standing, switch to your right leg, keeping a low hold on the bar throughout both repetitions. Ensure your knees track over your toes and maintain a neutral spine.

Common mistakes to avoid

Avoid letting your knees collapse inward or extending them too far past your toes. Do not round your back or lean too far forward; always keep your chest up. Ensure you’re not using momentum to perform the squat; control the movement throughout.

Benefits

Specific benefits of the exercise

The Landmine Low Hold Alternating Cossack Squat primarily targets the quadriceps while also activating glutes, hamstrings, and stabilizing muscles. The unique squat variation promotes greater range of motion in the hips, enhancing flexibility and strength.

Expected results and timeframe

With consistent practice, individuals can expect increased muscle strength in their quadriceps, improved hip mobility, and greater overall lower body functional strength within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals looking to improve lower body strength, athletes seeking to enhance performance, and anyone wanting to increase flexibility in the hips. It’s suitable for intermediate fitness enthusiasts who can perform basic squats with good form.

Scientific studies supporting its effectiveness

Research shows that employing landmine exercises can enhance functional strength and improve athletic performance, particularly in lower body movements. Studies indicate that exercises emphasizing dynamic movement patterns significantly enhance muscular endurance and coordination.

Variations

Beginner modifications

For beginners, reduce the weight used in the landmine or perform the squat without the landmine for improved focus on form. Alternatively, use a resistance band anchored to the ground to practice the squat without added weight.

Advanced progressions

For more advanced participants, incorporate a pause at the bottom of each squat for increased difficulty, or perform the movements with an offset load to challenge stability and coordination further. You can also add a lateral raise of the bar during the squat.

Integrations

Complementary exercises

Complementary exercises include traditional squats, lunges, and leg presses to develop overall lower body strength and stability. Adding mobility drills can also enhance hip flexibility.

Super set recommendations

Consider supersetting the Landmine Low Hold Alternating Cossack Squat with Bulgarian Split Squats to maximize lower body engagement and muscle hypertrophy, providing minimal rest between exercises.

Sample workout routines

A sample routine could look like this: 1. Landmine Low Hold Alternating Cossack Squat (3 sets of 10 reps per leg) 2. Deadlifts (3 sets of 8-10 reps) 3. Leg Press (3 sets of 12 reps) followed by calf raises.

Exercise combinations

A good combination could be doing the Landmine Low Hold Alternating Cossack Squat followed by bodyweight lunges or step-ups to keep the focus on the lower body and improve muscle engagement.

Best time to do this exercise in your workout

This exercise is best performed early in your lower body workout after a thorough warm-up and activation routine, allowing for maximum strength output and focus during the primary lifting segment.