Landmine Zercher Skater Squat

Instructions for proper form

1. Set up the landmine at the corner of a wall or in a landmine attachment. Position the barbell at an angle so that you can comfortably hold it. 2. Stand with your feet shoulder-width apart and face the barbell. Bend your knees slightly and bring the barbell into a Zercher position, which is resting against your chest and in the crooks of your elbows. 3. Shift your weight onto one leg while keeping the other leg slightly behind you. 4. Lower your hips down and back into a squat position while keeping your torso upright. Make sure your front knee stays above your ankle. 5. Push through your heel to return to standing. 6. Repeat for the desired number of reps before switching to the other leg.

Common mistakes to avoid

1. Allowing the front knee to collapse inward during the squat. 2. Leaning too far forward, which can lead to back strain. 3. Not keeping the barbell close to the body, which can affect balance. 4. Skipping the warm-up before performing the exercise, which increases the risk of injury.

Benefits

Specific benefits of the exercise

1. Improves lower body strength, particularly in the quadriceps. 2. Enhances balance and stability due to the single-leg nature of the exercise. 3. Strengthens the core as it requires stabilization while balancing the weight.

Expected results and timeframe

1. With consistent practice (2-3 times a week), you can expect increased strength and balance within 4-6 weeks. 2. Visual improvements in muscle tone and definition in the lower body..

Who this exercise is best for

1. This exercise is best for individuals looking to improve their lower body strength and those training for sports requiring balance and agility. 2. Fitness enthusiasts who want a challenging squat variation to enhance their workout routines.

Scientific studies supporting its effectiveness

1. Studies show that compound movements like the Zercher squat can significantly increase muscle activation in the quadriceps compared to other squat variations. 2. Research also indicates that single-leg exercises can improve balance and functional strength.

Variations

Beginner modifications

1. Perform the exercise without the landmine for added stability. 2. Use a lower range of motion by only descending partway into the squat. 3. Support yourself against a wall or use a TRX strap for additional balance.

Advanced progressions

1. Add additional weight to the barbell in the Zercher position for increased strength training. 2. Experiment with tempo changes, such as slowing down the eccentric portion of the squat. 3. Incorporate a jump as you stand to increase power and explosiveness.

Integrations

Complementary exercises

1. Pair with leg press for added quad strength. 2. Combine with lunges for overall leg conditioning. 3. Add calf raises for comprehensive lower leg development.

Super set recommendations

1. Superset with Bulgarian split squats for an intense lower body workout. 2. Pair with lunges for added endurance and strength improvement.

Sample workout routines

1. Routine A: Landmine Zercher Skater Squat, Romanian Deadlift, and Plank. 2. Routine B: Landmine Zercher Skater Squats, Lunges, and Calf Raises.

Exercise combinations

1. Combine with core strengthening exercises, such as Russian twists or hanging leg raises, for a full-body workout. 2. Use in conjunction with dynamic warm-ups to prepare for lower body workouts.

Best time to do this exercise in your workout

This exercise is best performed during the main workout session after a proper warm-up but before isolation exercises, to ensure you are fresh and capable of maintaining proper form.