Master Your Cossack Squats!
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- Опубликовано: 27 июл 2024
- Unlock single leg strength and mobility with a favorite Functional Bodybuilding move - the Cossack Squat! Most leg movements work in a forward/backward plane, but you can become more well rounded as an athlete when you move in all directions.
The Cossack Squat suits multiple levels of athletes, especially when you regress and progress the positions and loading as I'll demonstrate in this video. I'll also show you how to mix it into your conditioning work.
Put the Cossack Squat and tons of other movements into your training with the Persist program - free trial at functional-bodybuilding.com/p...
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This is the best cossack squat tutorial I've seen. Clear explanations and excellent regressions. Some calisthenics folks program them without giving much guidance or telling you just how hard they can be and why. This detailed tutorial gives you everything you need. Thanks for such excellent teaching. And keep the man bun for the rest of us who wish we could rock one. 🤘
I’m so glad it was helpful
Totally Agree. Lucky I found it.
Best tutorial on the cossack squat I've seen yet. Thanks very much.
Just started incorporating Cossacks into my program. This is a full and complete tutorial. The regressions and progressions are especially useful to get me on the way to a full Cossack and eventually it's variations! Great job, as usual.
Excellent video! Thanks!
WoW a very detailed video
Specially the regression part
You clear all the doubts
Incredibly thorough and detailed video, mate. Cheers
Thanks. I hope it was useful for you
This was literally a tutorial I was wanting to see. Thanks a million times for making this video.
Can you please make a video on squat mobility exercises to achieve better depth and ankle mobility. I am not able to squat deeper with a shoulder width or narrower stance below parallel even with just Bodyweight. It's very frustrating. A narrow stance squat tutorial will be a game changer. Much more love than last time sir. 💪🏼☯️♥️🤗
I'm glad it helped.
thanks for great insight & breakdown. i'm tall 6'5" and this exercise highlights my mobility weak points which i am trying to rectify with the cossack squats.
An *excellent* tutorial!! Well done, sir!
Thank you!
🙏🏼thanks
I learn so much from this great channel including the diet.. Excellent teaching skills.
I'm so glad it is helping
Sir i have started cossack squats in july 2020 and by regular practice i have mastered it by November 2020
Thank you so much! Amazing tutorial!
Your videos are so informative, you have been an amazing help to my training. Thank you Marcus, looking forward to the nutritional videos, you're a star! 🥰👊👏
More coming soon!
Man this helped get my form correctly. Great information as always
Fantastic! Was prescribed these at bodyweight for mobility in rock climbing with little explanation
Applause! I've struggled with this enough to leave it. I could do Bulgarian split squats and lunges but not the cossack. Magnificent Marcus is what I name this fantastic person. Thanks for everything
What a sensational and detailed video! 😄
Many thanks for sharing, all the way from little old Tasmania, Australia 🇦🇺
Glad you enjoyed it! It is so cool to reach people all over the world.
Just an echo of all the comments regarding the thoroughness of this video. Thank you so much for the obvious care you have for your work. I really appreciate your programming and influence. Cheers bro!
Thank you for the kind words Jay!
Great video,so much information.
I love functional fitness.I only go to the gym 2 times a week the rest of the time I train at home.Will be using all your tips.
Master this one!!!
Great tutorial, love cossack squats
Love the transition music. Content too of course :)
Great Video 👏, such nice demonstration as well as explanation.
I’m so glad it helped
Really needed to see this. I actually did these today...I feel so wobbly when I do these
I hope these tips have helped you these past couple of months
This guy is the real deal, seriously been improving mobility since doing these.
They are so great for mobility
Thanks brother. I'm on it😊
Lower body life changing video? I think so! This exercise/movement, I believe, will be the key to unlocking my hips and ankle mobility for other movements and exercises. Thank you so much for the great instruction!
Absolutely!
Fantastic! Thank you.
Bro this is awesome something new to work on and train not only with weight and getting gains but also with using the body and taking it to new levels I’m for sure trying this thanks!!!!!!!!
Masterful expression of Bodyweight is a worthy pursuit
The best teaching video i've seen so far, jesus, it is so hard for me to get there but you really showed more possibilities to achieve the right movement without getting my back hurt. Thank you so much!
Glad it helped!
Thanks, great variations to motivate me.
My pleasure mate.
this is great content. i'm an old guy with decent mobility, i can do the basic, unassisted movement pretty easily. thanks for sharing how i can progress with this movement.
Happy to help!
Excellent video…very informative…thank you
Thanks for the positive feedback
Thank you!
Very very Helpful! Thanx and all best from Sweden:)
my pleasure
Great value you’re providing
Thank you so much
Cossack squats are new to me. Thanks for posting a great tutorial for beginners, now I have a starting point and goals to work toward.
awesome! glad this helped.
I need this! Thanks Marcus
I hope it helps
Great Coaching!!
I'm glad it helps
Tq
I loved your work
Tq again
Awesome vid regressions are excellent
I'm so glad they helped
Almost all sport warmups include these in Eastern Europe. Bodyweight only, but it's almost universal, along with a few other elements. Largely the same warmup is done from primary school PE classes to world class Judo gyms.
Absolutely the best cossack tutorial, heels down, i mean hands down 😊😊
Wow, thanks! I'm glad you found it helpful 💪
I've been struggling with these and concluded that I don't yet have the hip adductor flexibility to do them unsupported. So I started using the rig and holding it with my hands to ensure that I'm using good form and building my flexibility first. It's really nice to know that I'm on the right path! Thanks for the video!
That's great! Improving your mobility will go a long way not just here but in all of your movement.
Been watching a few of this guys vids and damn is he underrated.
much love
damnnn this video is gold, it helps me a lots. thank youuuuuu
Glad it helped!
Expecting good things from this exercise 1 year post op from a hip arthroscopy. It's been a ride! Thank you for the upload sir
Those are some top quality tips.
I’m glad they helped!!!
Found this video because I’m working on a chest to floor pancake and my adductor strength is lacking. Might add some side sled too. Thanks for the thorough tutorial, great info. Consistently one of the best fitness channels on YT along with KOT guy, Keegan ATG, Tom Merrick and fitness FAQ
That means a lot, thanks! Let me know when you get to the floor. 💪
He explain things so damn well.
🙏🏼🙏🏼🙏🏼
WOW! AMAZING Explanation. Show us more „what I eat in a day“. I am in love with your physique.
I will work on more nutrition videos soon
@@marcusfilly thx man.
Amazing video. Feel like I just went to a workshop!
That’s my goal. I want these to be mini workshops/webinars
Been doing these as warm ups, didn’t know it was a thing.
Thanks.. Awesome to know .
My pleasure
@@marcusfilly I had a stroke last year. I decided to go from bodybuilding to functional bodybuilding because of my balance issues. I wanted to focus on strength and balance. Which has led me to you. Functional bodybuilding is actually helping me out quite a bit. Plus it’s also a lot of fun. I am much stronger now than even before the stroke. I’m working on the cossack squat for flexibility and the landmine exercises you have given. Also a lot of kettlebell stuff. Thanks for your help Marcus. I’m making some serious gains because of your help… Thanks again..
I love your videos
Thanks Matt. Tell me what topics you want to see int he future.
I do 5 sets of 10 of these every day and use a 12.5kg dumbbell to balance me, which, once down, I hook over my bent knee and do a bicep curl. It's improved my flexibility and strength immensely. I ❤ cossack squats.😊
Love to hear it! Keep
It up!
This video is amazingg but I was wondering if you could do some shots from the side and from the back I feel like that should give some of us a better view either way amazing video thank you!!
Thanks for the feedback. Check out the clips at 2:37 for a side view
I do a lot more unilateral work than bilateral when lifting weights . My exercise choice is way unorthodox though . I dont have to go heavy to build muscles . Cause the unilateral work is so intense, lol .Only certain movements I'll do them . The calthisthenics I do the basic bilateral work .
My adductors and ankle mobility are going to be the main challenge to get through so I am guessing I should do elevation with a heel lift with a bit of load for the strength-stretch. And then I will do the toes pointing up during my warm up with some balance assistance.
Thank you for the wonderful video. I am able to go down to squat, but still need support while getting up.Any pointers please
This is awesome.... Being a cyclist, this is just what I need to attack some of my imbalances. Thx!
Hope these help
Hey Marcus great video!!! Can you do a video explaining hiw ti do a barbell front squat, What I cando with rwist pain?
Wrist pain
GREAT tutorial idea Marcus! Just wondering in the future could you consider doing a video on strengthening the flute medius? I am struggling and a lateral pelvic tilt/and SI joint dysfunction atm, and I think it is largely due to a weak glut medius on my right side. I would really appreciate this!!! And, thank you for all of your great work and good vibes😄💪
Go to his Instagram. Literally has thousands of videos of workouts and exercises
I'm so glad this found it's way to you
We can work this but part of that can be that they are very tight and need to be stretched
Awesome Tutorial of a great exercise. Lovely the sound of your knees ;)
Great❤
TUF❤️THANKYOUFATHER🙏🏾
🗣TUMF👆🏽THANKYOUMarcusFilly✅
thinking this could help with my knee pain
I struggle with deciding which regression to use. I definitely get into the lowest position possible when doing hand supported on rack (full end range hip/ankle + more upright torso), but I can also manage to get to pretty good depth when just using a counterbalance (25# plate in front of me), and I can get to decent depth (just below parallel) when doing an empty barbell back-rack.
What are your thoughts on how far back I should regress? Should I stick with hand supported to get the furthest end ROM possible, or should I find a balance between end ROM and difficulty by sticking with counter-balance?
What is ur hight Marcus? Love your videos. Please more on nutrition espichaly for those who over 40 and do much cycling. Big support bro 👍🏼
YOu bet. Nutrition topic next week and I'm just dialing in the content
@@marcusfilly 5.8
Keep great work bud 🤜🏻🤛🏻
great video Marcus, cossack squats are awesome. do you always keep your back extended, or allow some rounding in order to go deeper? eg on a barbell squat, i cut my depth (just below parallel) just before butt wink starts. on bodyweight cossacks, do you think butt wink should be avoided too?
I don’t let it wink under load. That’s why I use slant boards and weight lifting shoes to allow for deeper range without compromise to my pelvic tilt
Great vid. Very thorough. Thank you!
Glad you enjoyed it!
Marcus, how many times per week to work on increasing cossack squat ROM as I learn the proper movement?
Thanks for the tips!That hand support totally makes a difference, also holding some weight helps with keeping upright .The the turn out on the toe helps with keeping the weight on the heel.Will the the turn out on the toe always apply? Or will my foot eventually stay flat on the ground as I progress? I find that if I don’t do the turn out on the toe, my weight goes towards the front of my foot.Any advise?
Hey Liz. The toe turn out may be something you need to use for a while. The ability to keep the foot flat comes with great flexibility. Be patient
@@marcusfilly Great! Thank you Marcus
When I started my adventure with the gym, I started cossack squat and it didn't hurt. I do them regularly and my hamstrings hurt more and more with this exercise. It's strange, shouldn't it be the opposite?
Thank you for the great content! Who makes/sells the two step platform, with the FBB logo, that you use?
Slantboardguys. They are great
@@marcusfilly Thank you!
Thanks Marcus for this explanation video! Isn't this squat method too much for the knees? Especially on the long run? What is your opinion on this? Thanks!
Absolutely not too much for the knees. Building up to this ability takes time but once you have it then you can keep it for life and enjoy the benefits of it
@@marcusfilly thanks for the feedback!
Love Cossack squats 👍🏻 I have a metal plate in my left ankle and I struggle to go into deep squat position, my right ankle range of motion is greater than my left one…so, my Cossack squats looks off balance :) Any tips on how to fix it?
Unfortunately there are no quick fixes here. You can use some of my tips to overcome the limitations in your range of motion and this will help you build back what flexibility you have lost. If the metal plate is physically limiting your range then you may have an obstacle that may not be able to get past. But don't keep trying for more range.
tried this yesterday and i kept pitching forward. wondering if i should turn my feet out and drive the knee outward more
gold
appreciate it!
Hi!
I have been using the Cossack Squat only as a warm-up exercise. And mobility, since that's where I'm lacking (age 74) so far.
Your video will be helpful with getting some more quality into the movement.
glad to hear.
Do you think these advanced squat variations cam build leg muscle in the same way that pullups and one arm pushups build upper body muscle? I have been doing calisthenics exclusively for a long time and find that nothing I do with my own body weight can pack on significant mass in my lower body.
The volume of reps is going to need to be high since our legs need a bit more of a stimulus to adapt
When I push off to switch sides, I am activating and feeling this in my hammies in gluteus, is that correct?Also, both my toes remain pointed out, is that okay?
Over time you want to have the ability to achieve different positions to control what parts of the legs and hips are working. For now this is what you feel and that’s ok
If you are experiencing any groin pulls or aggravation. does this help The groin?
If you have an injury it will likely aggravate it. But if you just have a weak and injury prone groin this can help build strength
What would you to if you only had one day a week to work out and maintain muscle?
I would do a full body strength and hypertrophy program.
Can you do the splits?
Cossack squat aside (pun intended) the FBB apparel is awesome!
It’s ready for purchase now! functional-bodybuilding.com/store/
@@marcusfilly bought a couple shirts! Can't wait
@@benjaminporter3706 thanks for the support
QUESTION: Marcus, I have had enormous difficulties progressing in load in my back squat. I have trained consistently heavy for the last two years but have only managed to increase my 1RM from 240 to 265 pounds. I’m 5’10 and about 170 pounds. I feel like I should be closer to 300# by now. I sense my left leg is weaker than my right but I’m not sure. I’ll give the cossack squat some focused attention but do you have any other recommendations?
I would also work on the SPLIT SQUAT as a primary strength balance driver
@@marcusfilly would you program it as a primary lift in place of a normal barbell back squat?
@@danielknick8278 i would use it as an accessory lift mainly
i get a seriously uncomfortable pulling sensation at the back of my knee at the bottom of my cossack squat when the extended leg has the foot turned up. its a flexibility issue, how does one fix this?
I would bet your calves are very tight and the added hamstring tension is causing some issues in that position
With Cossacks doesn't the foot sole of your extended leg need to lift until it's 90 degrees to the ground? What's the difference between what you were doing and side lunges?
With the foot flat variation, there will be more of a dramatic stretch on the adductors. If that's a limiting factor for you, lifting that sole of the extended leg is going to place more emphasis on the hamstring, which may help the position become more achievable.
@@marcusfilly Oh okay, I didn't realize that was considered a Cossack variation. I will play with both. So basically the ideal to work towards for ROM, etc. is keeping the foot flat and raising the sole is to compensate for less mobility in the meantime? Thanks for the breakdown.
Hello, my name is saba and I am 15. I am a basketball player and I was wondering if you could give me some tips on how to increase athleticism and what type of workouts should I focus on. I have been doing weight training for a while now. I have a pretty decent amount of muscle mass and am at around 12-13% Bf. Goal is to get to 10 while increasing athletic performance and maintaining muscle mass but not adding too much. Thank you
I believe deeply that Functional Bodybuilding as a foundation can support a lot of athletes. Please see the link in the description below to try my programs.
I dont get it. How is this different from a regular side squat? I thought what made it a cossack squat was rotating the toes on the straight leg up
Is the knee over or passed the toes good for your knees?
Check out kneesovertoesguy
It is a fundamental position of our bodies for athletic movements and life. Kids have the ability. We simply lose it from lack of use. Build it back
Where can I buy this little elevated boxes?
these boxes are sold by BC Strength
@@marcusfilly thanks man!
👍🤙🙏
Much love
Not really a cossack squat. That's a deep lateral lunge. Cossacks are typical for the extended leg pointing the toe and kneecap up towards the sky and going on to the heel. It's like the cossack dance.
That lateral lunge is great though.
elevating the heel doing the reps is no good ??
Is it weird that i can cossack squat but not full atg squat
Not weird at all! These two moves have similar requirements but also train totally different planes of motion. The ATG split squat will demand more hip flexor, knee, and ankle mobility.
This video should be about 45 minutes shorter. Why
Are
You
Taking
So
Long
To
Provide
In
For
Ma
T
I
O
N
?
Huh? Do you like it?
Awesome video Marcus! Though you are going to have to start wearing trousers as I literally can’t take my eyes off the veins popping in your legs! So jealous! 😂
Those are my pet snakes under my skin
@@marcusfilly 🤣🤣🤣🤣