Common Cossack Squat Mistake | Mobility for BJJ

[@Standing_Stone]

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!

[@bulletproofforbjj]

Glad to hear it!

[@KaiM2583]

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!

[@bulletproofforbjj]

glad you found them! cossacks are excellent. don't rush them

[@artofopening]

Best coaching I've seen for these. The pelvis position is always looked over. Thanks man

[@bulletproofforbjj]

I appreciate that!

[@guymontag2948]

I've been struggling with this and having a hard time visualizing how to modify my position. Problem solved. Thank you!

[@bulletproofforbjj]

glad it helped!

[@namesalieas]

Thanks. This has become a favorite exercise. Definitely been doing it not quite right.

[@kettlebellken]

Excellent demo... its taking my years BUT still working at it (I am taller 6'5" so those angles are tougher at 60)

[@Yotrymp]

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.

[@bulletproofforbjj]

stoked to hear it!

[@Brownmumba8973]

What a high quality video! Thank you

[@rootd22]

Thank you. This is the first video to explain this

[@bulletproofforbjj]

You're welcome!

[@MohamedShaarawy]

Thank you brother

[@samirsharma6312]

Sure does help. Thanks

[@bulletproofforbjj]

Glad to hear it.

[@playerone1431]

Thnx, clear short instruction 🔥

[@bulletproofforbjj]

you're welcome!

[@robertius1969]

simple! nice, thanks

[@bulletproofforbjj]

You’re welcome!

[@JesseCuster]

Awesome thanks.

[@miguelmelendeztorres]

Beast. Thank you. 🙏💯

[@craigparrott828]

Awesome tips thanks

[@bulletproofforbjj]

you're welcome!

[@Aproposification]

“Knee out…” 👍💪

[@thebard20]

great video thanks for sharing

[@bulletproofforbjj]

you're welcome. thanks for watching!

[@AlexTapia8616]

Yeah idk why my stretched leg mcl gets super tight when I do this. I’ll try it out

[@bulletproofforbjj]

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.

[@breadyegg]

How are these for building muscle? I exercise from home so don't have access to heavy leg equipment.

[@puneetvats2031]

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.

[@bulletproofforbjj]

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?

[@DebasisPoddar-qu9kp]

I have mild Osteoarthritis on my right knee . Can I do it ?

[@Kathircomments]

Lovely

[@bulletproofforbjj]

Oss ; )

[@ShumailaT]

Is it better than regular squats

[@bulletproofforbjj]

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!

[@upendharg999]

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

[@koDiacc]

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?

[@bulletproofforbjj]

Totally fine! Just a small way to manipulate the position to get what you need.

[@nemesyssss]

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?

[@bulletproofforbjj]

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.

[@eliskahandlirova6031]

Could knees go in front of the foot in this exercice?

[@farstrider79]

I think so, it's just natural.

[@bulletproofforbjj]

absolutely. It's a normal part of squatting mechanics for knees to pass over toes.

[@barebears3078]

How many times a day do I have to do it?

[@bulletproofforbjj]

Practicing the cossack squat 1-2 times per week is generally enough. I would suggest 3-5 working sets per workout : )

[@farstrider79]

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.

[@peterparker6154]

keep ur other foot to a 180 degree instead of 90 degree