Watch this COSSACK TUTORIAL so that you will can learn to do this bodyweight squat and lower body strength and mobility exercise with proper form and technique. Today, Human 2.0 Coach Dan Jones will demonstrate the cossack squat and give you tips for how to do it with a step by step approach. The cossack squat is a great bodyweight exercise for beginners and for those who are advanced athletes as well. There are progressions for every level.
The cossack squat is a great strength training and mobility exercise which you can do anywhere because it doesn’t involve any gym equipment – it just involves using your bodyweight. Do it at home, at the gym, on the road, wherever. It is a great squat alternative to a regular squat, and is perfect for training hip, knee and ankle mobility as well as core strength.
Remember the key points for the cossack squat:
1. Begin in a wide stance, toes slightly pointed outward.
2. Bend one knee, tracking it over your middle toe, keep the heel of this foot planted on the ground
3. Extend the other leg, let the toes lift off and point to the sky
4. Keep your chest up and your back as straight as possible
5. Stand back up to the middle and repeat on the other side
Depending on your mobility, you likely will not be able to go all the way down on the first try doing the cossack squat. Just go as far down as you can and with practice, you will gradually get lower. A weight can be held away from the body with arms fully extended as a counter-balance to help you get lower into the position when you first try it out. A weight like a kettlebell can also be held close to the body to add resistance and create a harder progression. Do not rush through the movement, always maintain proper form and feel the stretch at the bottom of the cossack squat.
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