4 Variations of the Cossack Squat from the Bulletproof For BJJ Program

[@trombonemunroe]

Thank you so much! These tips and this progression just make a ton of sense. 63 here, and working to regain lost mobility from when I was younger. This is going to help a LOT.

[@Fabyfakid]

Came here from the podcast, i promise to stop doing gimnastica natural, and follow you guys ❤😂

[@juangiordana]

It's awesome how the weighted variation helps on the range of motion. Thanks guys!

[@bulletproofforbjj]

Absolutely. A bit of weight goes a long way, especially for those who are carrying a little extra strength and/or tension.

[@artyomklok8526]

@@bulletproofforbjj can I do it with 16 or 20 kg KB in a goblet position?

[@bulletproofforbjj]

@@artyomklok8526 you definitely can as long as you can maintain good technique. If not maybe go lighter.

[@olle6343]

This is awesome guys, big thanks!

[@WinItReigns]

Just found your channel. I really appreciate the content. God Bless Brother

[@TheFineolase]

started doing these since I heard them mentioned in your podcast and they are the shit💢🔥

[@bulletproofforbjj]

ah awesome! Yeah they're a beauty.

[@Kwm-ur8qh]

Cheers for the vid guys, big fan of the channel. I’ve had a couple twinges in my right groin from bjj. I stretch daily but feel the problem might be a general weakness and stiffness in my abductor muscles. Will these Cossack squats plus Copenhagen planks help resolve this issue in your opinion?

[@maciejlorenc2500]

I found out that video after today podcast, gold.

[@Knud451]

Thanks! How much weight (%) do you put on each leg?

[@bulletproofforbjj]

Hey Thomas, this really depends on where you're at in terms of strength and also skill of the movement. How are you practicing your cossack squat currently?

[@Knud451]

@@bulletproofforbjj I'm on the assisted and hands forwards. My thigh is just below parallel.

[@pasha_trx9581]

someone please help, just did the cossak squat for the first time, and felt/heard like a tear beetween my quad and ballsack. should i worry? please someone answer cuz it hurts a bit

[@farstrider79]

What kind of rep range and frequency do you do these? I'm currently doing 2 sets of 15 cossack squat, then two sets of ATG split squats a couple days a week. I usually have trouble walking for an hour after 😂

[@bulletproofforbjj]

We like to program around 3-4 sets per workout, 1-2 times per week. Reps can be anywhere from 5-12 per side.

[@larsnystrom6698]

Looks like my warm up! (Age 74)

[@bulletproofforbjj]

sounds like you're in good shape Lars!

[@duppydfx]

Quad flexed