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Kettlebell exercises

Counterbalance Cossack Squat: The Way In When Cossacks Feel Impossible

The Cossack squat with the bell held out in front at arm's length. The weight in front helps you sit back and stay upright, so you can go deeper than you would on your own.

2 min read

Why it works: Chapter 13, Why stretching your hamstrings will not loosen them

How to do it

  1. 1

    Stand wide

    Feet about twice shoulder-width, toes turned out a little.

  2. 2

    Bell out in front

    Hold the bell by the horns and push it out in front of you at chest height, arms straight. It is your counterweight.

  3. 3

    Sit into one hip

    Shift over one foot and sit down on that side, knee following your toes. The other leg straightens, toes pointing up if they need to.

  4. 4

    Let the bell balance you

    Reach the bell forward as you go down. It lets you sit back without tipping over.

  5. 5

    Push back to the middle

    Drive through the bent leg to stand, then go to the other side.

  6. 6

    The test

    Both heels down and chest up, at whatever depth you have. When a heel lifts, that is your depth today.

Watch for

  • The bent leg's heel lifting. Stop just above where it would.
  • Letting the arms drop. The bell in front is what balances you.
  • Forcing depth on the first rep. Each rep goes a little lower.

Questions

What if I can't do a Cossack squat?

Hold the bell out in front of you. The counterweight lets you sit back and stay upright, so you can build depth without falling backwards. Go only as low as both heels stay down.

How do I get deeper in a Cossack squat?

Practise at the depth you have, with both heels down, and let each rep go a little lower. Range comes with practice under a light load, not by forcing the bottom.