Today’s post is going to be short because I’m on my way to work, but I want to share two cool exercises with you that I’ve been using recently that I think you might really like.
They both combine two of my favorite exercises—the rear foot elevated split squat and the landmine press—so it makes sense I’d like them.
Also as per usual with me, I have terribly boring names for both of them, and I’m open to suggestions.
1. Rear Foot Elevated Split Squat Iso Hold/ Landmine Press Combo
Set up a bench perpendicular to the landmine and get in the bottom position of a Bulgarian split squat with your rear knee on the floor. Whichever foot is forward, hold the bar in the opposite hand. In the bottom position, the bar should be positioned 1-2 inches in front of your shoulder, so play around with the distance between the bench and the base of the landmine until you’re the proper distance away.
From there, raise the rear knee an inch or so off the floor so you’re doing a Bulgarian split squat iso hold and then start pressing the bar just as you would for a half-kneeling landmine press. The key is to make sure that nothing moves besides your pressing arm. You don’t want to sway side-to-side or move up and down as you press.
Here’s what it looks like.
Adding the press component increases the stability challenge of the iso hold significantly. Don’t think of this as a pressing exercise where the goal is to add as much weight to the bar as possible. In fact, I’ve tried going heavy on this and don’t like the way to feels. Instead, I think it works much better as a stability exercise where you keep the weight lighter and focus on remaining steady. I use higher rep ranges, partly because I like to keep the loads lighter but also because higher reps means doing a longer iso hold. So rather than use a weight progression, try increasing the reps, and thus the duration of the iso hold.
Another cool thing about this exercise is that it allows you to focus on something other than time during the iso hold. Time moves painfully slow during iso holds, but when you’re concentrating on the press, it helps take your mind off watching the clock because the time takes care of itself.
2. Rear Foot Elevated Split Squat/Landmine Press Combo
Like the name suggests, this is a rear foot elevated split squat combined with a landmine press. The key is to synch up the squat and the press so it’s one fluid motion rather than doing the squat first and then the press. It’s helpful to start in the bottom position to ensure that the bench is in the proper position and you’re the correct distance away from the landmine. Set up so that in the bottom position when you’re on one knee, the bar is positioned an inch or two in front of the shoulder on the opposite side of the working leg.
Again, this isn’t an exercise I’d load up super heavy, but it works great near the end of a workout after you’ve done your heavy lifting or as part of a metabolic circuit.
Give these two exercise variations a try and let me know what you think. If you don’t have a landmine, you can get creative by securing a barbell in a corner. That’s fine.
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