Kettlebell Cossack Squat
Hold a bell at the chest and shift into a deep side squat over one leg, then transfer across.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Kettlebell
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the quads, for when the kettlebell is taken or you want a change.
Questions
- What muscles does the Kettlebell Cossack Squat work?
- The Kettlebell Cossack Squat mainly works the quads, adductors and glutes.
- What equipment do you need for the Kettlebell Cossack Squat?
- A kettlebell.
- How many sets and reps of the Kettlebell Cossack Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kettlebell Cossack Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Kettlebell Cossack Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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