Description

Weighted cossack squats are a variation of the traditional cossack squats that involve incorporating additional resistance in the form of weights, typically dumbbells or kettlebells, to increase the challenge and target specific muscle groups.

Starting Position

Stand with your feet wider than hip-width apart, toes pointing outward. Hold a dumbbell or kettlebell in front of your chest with both hands for added resistance.

Technical Execution

Initiate the movement by shifting your weight to one side, bending the knee and lowering your body while keeping the other leg straight. Keep your chest up, back straight, and core engaged throughout the motion.

Range of Motion

Focus on achieving a full range of motion by lowering your body as far as comfortably possible while maintaining proper form. The hips should drop towards the floor, and the knee should ideally align with the toes to engage the muscles effectively.

Variations

Variations of weighted cossack squats can include using different types of weights, changing the tempo of the movement, adding a pulse at the bottom position, or performing them on an unstable surface like a Bosu ball for added challenge.

Common Mistakes

Common mistakes include leaning too far forward, neglecting proper form, using excessive weight leading to compromised technique, and failing to engage the core muscles for stability.

Practical Advice

Practical advice includes starting with lighter weights to focus on form and gradually increase the resistance as strength improves. It's important to maintain a straight back, engage the core, and perform the movement with controlled tempo.

Additional Notes

Ensure proper warm-up and mobility exercises before attempting weighted cossack squats to prevent injuries and enhance performance. It can be beneficial to practice bodyweight cossack squats first to perfect the movement pattern.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles