Cossac squat

Hi GB, this video is from yesterday: 

and this is almost 1 year ago:

Am I improving? I think myself that i have improved the right knee, it caved in before in the bottom of the right side cossac. 

What do you think? Can i keep progressing in set and reps? And what about the IM?

thank you guys!!

Hello.im bumping this. Any advice?

Experiment with holding a light weight (no more than 5kg) across the chest in an goblet squat fashion when performing Cossack's to see if that helps you overcome your hindrance. The purpose of the added weight is to get your center of mass over your hips to let you open up a bit more, also slow down the negative to get a bit more depth in the bottom. Also activate the quad on the straight leg to help relax the hamstring on that leg, it can help external rotation on that bent leg. See if that's helpful! 

On 7/14/2019 at 5:20 AM, Jonas Berglund said:

Hi GB, this video is from yesterday: 

and this is almost 1 year ago:

 

Am I improving? I think myself that i have improved the right knee, it caved in before in the bottom of the right side cossac. 

What do you think? Can i keep progressing in set and reps? And what about the IM?

thank you guys!!

by looking on how your knees is pointed compared to your toes seems that the major limitation is ankle limitation. but the range of motion is definitely improved.

11 hours ago, Jakob Ohlsson said:

Experiment with holding a light weight (no more than 5kg) across the chest in an goblet squat fashion when performing Cossack's to see if that helps you overcome your hindrance. The purpose of the added weight is to get your center of mass over your hips to let you open up a bit more, also slow down the negative to get a bit more depth in the bottom. Also activate the quad on the straight leg to help relax the hamstring on that leg, it can help external rotation on that bent leg. See if that's helpful! 

Tack för tipset det ska jag prova. 

Limitation for sure is in the groin area. Tryed ISO-Middle 2-3x per week but seems like i need something more

3 hours ago, Alessandro Mainente said:

by looking on how your knees is pointed compared to your toes seems that the major limitation is ankle limitation. but the range of motion is definitely improved.

Hi Alessandro, i did do your squat test before and you confirmed my ankle rom was ok. Ive been working with groin area with ISO-Middle 2-3x per week. Seems like i need something more/else.

in the bottom of the right squatting leg i feel the most tension in my left groin. Like thats the crankiest place for me when doing this movement (cossac squat) any advice other than mr.ohlsson above to try out ?

If you are experimenting pain or soreness, probably a specific adductor work can be done.

21 minutes ago, Alessandro Mainente said:

If you are experimenting pain or soreness, probably a specific adductor work can be done.

There is No pain involved, just a feeling of crankyness in the groin and that i need some Type off loaded strength work. Either for outer hip or the groin or both? Any suggestion Alessandro?

@Jonas Berglund I'm not a coach.  But I was experiencing intense groin tightness in positions similar to the cossack squat (i.e. the stiff leg windmill where one leg is extended and externally rotated).  I've recently been working with a PT for some knee pain and we've been doing LOTS of outer hip work like clamshells and gluteus medius leg raises, tube walking, etc.  and it has magically made the groin tightness go away.

2 hours ago, James O'Boyle said:

@Jonas Berglund I'm not a coach.  But I was experiencing intense groin tightness in positions similar to the cossack squat (i.e. the stiff leg windmill where one leg is extended and externally rotated).  I've recently been working with a PT for some knee pain and we've been doing LOTS of outer hip work like clamshells and gluteus medius leg raises, tube walking, etc.  and it has magically made the groin tightness go away.

Thank you very much for joining the conversation James. It does make sence that I need to work on strength on the antagonist of the muscle thats cranking/tight. My phisio actually gave me the Tube walking as a suggestion for this issue but for some reason i never gave it a consistant go. Thank you ill give this a go! 

@Jonas Berglund No problem, hope it helps!

When i think about it, the goblet cossac work Jakob is suggesting, if Done with a really slow negative rep, is probably working both groin and abductors, right?

My right side is much weeker as you can see, so hard fight. Feels like right side is sleeping and my mind trying to wake it up. What do you think @Jakob Ohlsson and other feel free to come with pointers aswell.

@Alessandro Mainente

@Jakob Gustav Olsson

any improvement?

Awesome work, Jonas! You've made some huge improvements. You still need some more time on this one, but you're doing a great job. Keep it up!