<h1><b>The Cossack Squat</b></h1>
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The purpose of this blog is to analyse this movement (that was new to me only a couple of years ago!) so we can better understand any benefits or challenges of moving in this way.....

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https://youtu.be/4YZqwufM5Jk

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<span style="font-weight: 400;">So my confidence in performing this movement dissipated the very first tried it because</span><span style="font-weight: 400;"> it didn’t come naturally first time </span>

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<span style="font-weight: 400;">Why not? </span>

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<span style="font-weight: 400;">Because I had never DONE it before! There was no proprioception set up, no memory of that movement or positioning &amp; certainly not in that combination. Also I am anteverted at the hip joint. This means my genetic structure where the head of the femur sits in the acetabulum is more internally rotated that most hip joints. </span>

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<span style="font-weight: 400;">So I tried a couple of sets, 1 really slowly to feeeel the movement, get the pattern in place &amp; to give my brain something to use. My final set being faster &amp; far more fluid &amp; efficient. </span>

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<h2><b>Why Do The Cossack Squat Movement?</b></h2>
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<span style="font-weight: 400;">Let’s start by analysing the movement/s first, look at joint actions &amp; this way we can technically understand the benefits for our client’s in more detail.</span>

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<span style="font-weight: 400;">The movement is an asymmetrical lower body action....</span>

<span style="font-weight: 400;">The first basic actions in the descent are …</span>
<ul>
 	<li><span style="font-weight: 400;">Hip Flexion </span></li>
 	<li><span style="font-weight: 400;">Knee Flexion </span></li>
 	<li><span style="font-weight: 400;">Ankle Dorsi Flexion </span></li>
</ul>
<span style="font-weight: 400;">So the prime movers must be... </span>
<ul>
 	<li><span style="font-weight: 400;">Hip Extensors - Eccentric</span></li>
 	<li><span style="font-weight: 400;">Knee Extensors - Eccentric</span></li>
 	<li><span style="font-weight: 400;">Ankle Dorsi Flexors - Eccentric</span></li>
</ul>
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<span style="font-weight: 400;">During the ascent, the prime movers must therefore be...</span>
<ul>
 	<li><span style="font-weight: 400;">Hip Extensors - Concentric </span></li>
 	<li><span style="font-weight: 400;">Knee Extensors - Concentric</span></li>
 	<li><span style="font-weight: 400;">Ankle Dorsi Flexors - Concentric</span></li>
</ul>
<span style="font-weight: 400;">The benefits here are clear for those wanting to strengthen, develop &amp; condition these particular muscle groups it’s a great move! </span>

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<h2><b>What Else Is The Cossack Move Good For?</b></h2>
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<span style="font-weight: 400;">In this particular version being demonstrated see how wide the femur is in relation to the pelvis. This can help with mobility OR in fact hinder if hip mobility is inhibited in some way, as with my example above - femoral ante version.</span>

<span style="font-weight: 400;">Also, the depth being shown can have a similar effect at the ankle for those wanting more joint range here but could also create a problem when trying it out if the Subtalar Joint is stiff of limited by Plantar flexors lacking range. </span>

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<span style="font-weight: 400;">Clearly there is a very wide stance which certainly gives a wider base however the side shift creates an asymmetrical load through the system. This is still while balancing in 2 small points of contact (the feet) so any instability can transfer up from the feet while also down from the upper body. </span>

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<span style="font-weight: 400;">The KB adds a ‘counter balance’ as the body weight shifts back at the hips, the KB is forwards as a counter to it. </span>

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<h2><strong>Variations Of The Cossack</strong></h2>
<span style="font-weight: 400;">Speed made a big difference for me during this move. </span>

<span style="font-weight: 400;">Take another look at my hip, knee &amp; ankle joints during the slow version than the faster version. </span>

<span style="font-weight: 400;">What can you see happening….? </span>

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https://youtu.be/4YZqwufM5Jk

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<span style="font-weight: 400;">In summary, I would suggest this is an advanced movement &amp; likely particularly difficult for those lacking hip or ankle mobility. </span>

<span style="font-weight: 400;">It’s an alternative to regular sagittal plane lunging &amp; squatting for leg strength development.</span>

<span style="font-weight: 400;">While it might appear to be a frontal plane action, the joint actions are clearly still relatively sagittal event though we have widened the base through the frontal plane. </span>

<span style="font-weight: 400;">It will limit the kilos a lifter might add though due to the challenge of balance, the asymmetry, with weight being loaded through one leg at a time &amp; held in the hands.</span>

<span style="font-weight: 400;">Weight free it might be a cool addition to a mobility drill!</span>

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Challenge Yourself...

<span style="font-weight: 400;">Send us a video or tag Biomechanics Education in a video on Facebook or Instagram.</span>

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<h3>Future Movements We Can Break Down</h3>
<span style="font-weight: 400;">Are there any moves or exercises you would like us to analyse in a future blog? </span>

<span style="font-weight: 400;">If so leave a comment below or send me a message/email....info@biomechanicseducation.com</span>

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