Common Cossack Squat Mistake | Mobility for BJJ
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- Опубликовано: 26 май 2021
- This mistake is by far THE most common mistake I see people making when performing the Cossack Squat.
The problem there is that by doing this, you're essentially missing out on some of the greatest benefits of the movement. When we look at what the benefits of the Cossack Squat are, we're talking:
- improved groin and inner thigh flexibility
- increased single leg strength
- ankle, hip and knee mobility
Try this fix and see how it affects your training. You might find that at first this reduces your depth in the squat - that's ok, because you're now doing it more effectively, and this will get your further in the long run.
Let us know how you went in the comments below!
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Thank you so much! I never thought I could cossack squat without falling backwards, turns out I can cossack squat without any problems with the correct instructions. Much appreciated!
Glad to hear it!
i just heard about these squats yesterday and started doing them. I can't go down that far yet, but at least I know what to watch for as i make my progressions so my gains will actually be gains. Great video, thanks!
glad you found them! cossacks are excellent. don't rush them
What a high quality video! Thank you
Thanks. This has become a favorite exercise. Definitely been doing it not quite right.
Thank you brother
Exactly what I was wondering about when I saw a demonstration video. Great rundown of the how and why to do a cossack squat. Now I'm not worried about it.
stoked to hear it!
I've been struggling with this and having a hard time visualizing how to modify my position. Problem solved. Thank you!
glad it helped!
Beast. Thank you. 🙏💯
Excellent demo... its taking my years BUT still working at it
(I am taller 6'5" so those angles are tougher at 60)
Best coaching I've seen for these. The pelvis position is always looked over. Thanks man
I appreciate that!
Thank you. This is the first video to explain this
You're welcome!
Awesome thanks.
Thnx, clear short instruction 🔥
you're welcome!
Awesome tips thanks
you're welcome!
simple! nice, thanks
You’re welcome!
Sure does help. Thanks
Glad to hear it.
great video thanks for sharing
you're welcome. thanks for watching!
Lovely
Oss ; )
“Knee out…” 👍💪
Thanks very much for video. It is very helpful and your explanation is very clear. I do Cossack Squat 10 reps for each leg and after 150 meter sprint.. I do it for 6 rounds. muscles behind my thigh and behind my knee is super sore even after I doing it for 1 month.. I do it 3 times a week. is there anything obvious that I am doing it wrong. ? once again all of your videos are super helpful and I bought KB also to follow your videos.
Hard to say without seeing how you do it, but if I’m understanding your comment correctly the soreness you feel is mainly in your hamstring - is that correct?
How are these for building muscle? I exercise from home so don't have access to heavy leg equipment.
Yeah idk why my stretched leg mcl gets super tight when I do this. I’ll try it out
If your adductor muscles are very tight you will feel pain at the MCL. If you massage and warm up the adductors/ inner thighs then you will find the MCL pain will be reduced.
I have mild Osteoarthritis on my right knee . Can I do it ?
Hi sir while I'm doing cossack squat slite pain in knee top is observed what is the cause for that am i doing wrong
I didn't pay attention if I was making this mistake before but I noticed for the first time that on my left leg, everytime I would push on it to go back up I could feel my left adductor kind of popping and it kinda hurt after 2 or 3 reps which never happened before, do you think it's a result of potentially bad form or something else?
potentially, though sounds like you might be pushing a bit hard through the exercise. I would try backing off the load a little, by doing an assisted cossack, or even subbing out for a frog stretch, and seeing how that goes for a while. If it persists, I would check with the physio.
I feel a deeper stretch letting the stretched leg foot pointing forwards letting it stay on the floor and now flexing and pointing upwards. I feel it more in the hamstrings dojng it like you? Still fine?
Totally fine! Just a small way to manipulate the position to get what you need.
Many people don't have enough adductors flexibility to open up a folded leg. So am I
Is it better than regular squats
That depends... There are benefits to both but the major upside on the Cossack squat is that it will also really improve your adductor strength and flexibility!
Could knees go in front of the foot in this exercice?
I think so, it's just natural.
absolutely. It's a normal part of squatting mechanics for knees to pass over toes.
How many times a day do I have to do it?
Practicing the cossack squat 1-2 times per week is generally enough. I would suggest 3-5 working sets per workout : )
Do two sets of Cossacks, then two sets of ATG split squats to near failure a couple time a week and you'll have some strong legs.