Weighted Cossack Squats (Male)

Setup

1. 01Hold a kettlebell or dumbbell at the chest in a goblet position.
2. 02Take a very wide stance with toes pointed slightly out.
3. 03Brace the trunk and keep the chest tall.
4. 04Distribute weight evenly before the first shift.

Execution

1. 01Shift the hips toward one side and sit deep over that foot.
2. 02Let the opposite leg straighten with the foot flat or toes lifted.
3. 03Keep the chest up as you reach full depth on the working side.
4. 04Push back through the working leg to the center, then squat to the other side.

Checkpoints

• -The working heel stays flat on the floor at depth.
• -Torso stays tall rather than folding over the thigh.
• -The straight leg stays fully extended through the rep.
• -The load stays close to the chest for counterbalance.

Common mistakes

• -Letting the working heel pop off the floor.
• -Rounding the back to get lower.
• -Bouncing between sides without controlling the bottom.
• -Using a load so heavy that depth or posture collapses.