Cossack Drill
April 3, 2010 by christine
Filed under Kettlebell Tips
Practice the Cossack drill with the emphasis on pulling the hips out of the sockets and pulling the pelvis away from the heel of the straight leg.
A partner can assist you with this drill, this helps with your balance and keeps your spine lengthened.
This drill is performed by a lateral lunging motion. The toes can be slightly pointed out or straight forward during the movement. The athlete will move their feet outward to a sumo or slightly WIDER than sumo position.
From that position the torso is braced and as the athletes moves to the right and left. The bent knee moves forward tracking over the toes and the foot stays flat on the floor – with the straight leg the toe comes up. Settling into the bottom position will depend upon your hamstring / glute flexibility and hip / ankle mobility.
The athlete can stand straight back up (easier) or slide across to the other side (harder). The slide technique keeps constant tension on the legs.
Benefits of Cossack Drill:
deeper squat
better setup on deadlifts
hip mobility
knee stability
hamstring / glute flexibility
better pistols
stronger kicks
