Martins Licis looks strong as he recovers from injuries sustained in a car accident.
Martins Licis was revered as the World’s Strongest Man a year ago. The reigning champion must sit out this year’s show to build himself up again. While biking, Martins Licis was hit by a car, causing him many injuries. One of those injuries occurred to his knee, which he has battled throughout his recovery. But while he’s struggled to return to form, Martins Licis looks strong. Recently, Martins Licis performed some zombie squats with a considerable weight, 430lbs.
Zombie Squats How to, Benefits, & Alternatives
Zombie squats are an effective way to improve your squatting technique. Another name for this name is Frankenstein Squats, and the name comes from its pose. When doing this exercise in the squat rack, you have your arms in front of you like a zombie.
Now, while it may be in the name, zombie squats aren’t just for zombies. As you can see, it is in the exercise arsenal of strongman Martins Licis. Want to learn how to zombie squat like Martins Licis? Here’s a close look at this exercise, its benefits, and some other alternatives that you can also use to improve your squatting form.
Techniques and Muscles Worked
Zombie squats are a front squat variation and work almost the same muscles. These include your back, legs, shoulders, core, obliques, and arms. You can specifically use the zombie squat to target your quads, hamstrings, glutes, calves, abs, obliques, and upper back.
Zombie squats are a great way to work on your entire body in a short amount of time. However, it can be quite a balancing act, and you need proper form to do it effectively. Here’s a step-by-step guide on properly doing a zombie squat like Martins Licis.
- Stand before a squat rack with a barbell and let your feet be shoulder-width apart. Your toes should also be pointing forward.
- Lift the barbell onto your shoulders and then step back from the squat rack with your back straight and your knees slightly bent.
- Next, raise your arms in front of you to shoulder height. They should be parallel to the ground. This is your starting position.
- Slowly squat by hinging at your knees while holding your arms before you to keep the bar balanced. Ensure that your knees align with your toes and go low till your thighs are just below parallel to the floor.
- Pause at the bottom of the movement for a few seconds, then rise back up to return to your starting position and complete the rep.
- Repeat for as many reps as you desire.
Benefits
Zombie squats are a highly effective variation of the front squat. This exercise encourages almost perfect technique and is excellent for your posture. Below are more benefits that you get when you do zombie squats.
Better Front Squats
Zombie squats encourage being upright with your back straight and your chest up. To keep the barbell in place, you’ll engage your lats and core muscles as stabilizers during each rep. Constantly doing the zombie squat helps you perfect this and keep upright and in better form for other squats.
Slower Movement for Better Gains
The zombie squat naturally encourages slow movement, as going too fast could lead to the barbell falling off. As a result, your muscles spend more time under tension and get a more challenging workout. Research shows that time under tension is essential to muscle growth (1).
Work Your Upper Back Differently
Zombie squats work on your upper back differently. This exercise uses your core and lats to stabilize your body and keep the barbell in place.
Better Coordination & Balance
Zombie squats are great for your coordination and balance because you get practice by having to keep the barbell in place. Regularly doing zombie squats improves your coordination and balance over time — perfect for athletes who play sports where they have to change direction or movement quickly.
Razor Sharp Focus
When doing zombie squats, your focus has to be razor-sharp to keep the barbell in place. As a result, this exercise uses and improves your mind-muscle connection. According to this study, the mind-muscle connection effectively encourages muscle hypertrophy and growth (2).
Strengthen Your Quads & Core
Zombie squats, like front squats, focus on your quad muscles. Due to the nature of this squat, it emphasizes your outer quads. This exercise also strengthens your core, as you’ll depend on it to stay stable.
Improved Leg Strength
Zombie squats work on your quads, hamstrings, glutes, and calves. These are strong leg muscles. Adding resistance in the form of weights to this exercise will help to strengthen and tone these muscles.
Increase in Mobility
You use a wide stance and a deep range of motion when doing the zombie squat. Research shows the relationship between hip mobility and squats (3). Your ankles also get heavily involved in this movement, which improves your ankle mobility.
Alternatives
Zombie squats are a great way to strengthen your leg muscles and improve your squat form. Below are other exercises that are also great for your squat form.
Glute Ham Raise
The glute ham raise is an exercise that works on your hamstrings, glutes, and lower back. You use these muscles when squatting, so strengthening these muscles with this exercise will improve your squat form.
Barbell Hip Thrust
Barbell hip thrusts work on your glutes. When doing squats, your glutes do a lot of the work as they are the biggest muscle in the body. Barbell hip thrusts strengthen your glutes and, as a result, improve your squat strength.
Leg Press
Leg presses take your lower back out of the equation and focus on your legs. This puts a heavier load on them than you ever could during the squat. Your legs then get stronger, so your squats get better.
Are you impressed with these zombie squats by Martins Licis?
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References
- Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
- Kim, S. H., Kwon, O. Y., Park, K. N., Jeon, I. C., & Weon, J. H. (2015). Lower extremity strength and the range of motion in relation to squat depth. Journal of human kinetics, 45, 59–69. https://doi.org/10.1515/hukin-2015-0007
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
