Landmine Rear Foot Elevated Split Squats
Add another awesome one to the list: rear foot elevated split squats (aka. Bulgarian split squats).
Here is a video of one of my 16 year old hockey players making them look insanely easy.
Take my word for it though, these are really freakin’ tough. This kid is a tank, as evidenced by him crushing 210×11 (with more in the tank) a few weeks prior.
The landmine is great because it allows for offset contralateral loading with far greater loading potential than you have using dumbbells. Besides the obvious point that most gyms won’t have dumbbells much over 100 pounds, using the landmine just feels more comfortable and stable. You’ll have to try it to see what I mean.
Offset loading is great because it increases the glute recruitment while also helping to build tremendous core and hip stability.
Another benefit of this exercise, which I actually didn’t think of until recently, is that allows you to get a training effect with sizeable loads in the presence of a hand injury. I actually had the boy in the video above do these because he injured his left thumb, so that’s something to keep in mind if you (or a client, if you happen to be a coach or trainer) run into a similar situation.
If you’ve been using rear foot elevated split squats and are looking for a variation and/or progression, give these a try.
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Also, don’t forget to check out Chad Waterbury’s new book on High Frequency Training while it’s on sale for 50% off, which I wrote more about here. It’s only on sale through Saturday, so if you think you might be interested check it out soon.
Finish the week strong!