Mobility for Side Splits: Cossack squat martial arts warmup and variations | Stretch Therapy
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This recording give details of various assistance techniques that can help you master the Cossack squat. How proportion affects the execution of some exercises is discussed. Skandasana (a flat-foot version of the Cossack squat, but from Yoga) is reviewed.
The Cossack squat is both a stretching and strengthening movement, and it can easily be loaded using a Kettlebell or a dumbbell. Make sure you can do 10 on each side in good form BEFORE loading, and use small weights (5lbs/2Kg) first. Holding a weight in front of you at arm's length is a great counterbalance, too, and you will be able to hold the torso more upright if you do.
The straight leg on each side experiences the greatest stretch (and, like the pancake), gracilis and the inner hamstring are the main limitations for most people. Working this pair in a moving exercise is THE way to loosen any adhesions between them.
All these warm-up elements will help you master the pancake and the straddle-up, in time. While we work on getting the Mastery programs made, these will prepare you for what's coming.
Consider joining the Stretch Therapy Forums (www.kitlaughlin.com/forums). You only need a real email address to join and post your questions. If you write to me directly, I may ask you to join, and repost your questions on the Forums, so others may benefit.
#pancake #cossacksquat #skandasana
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Timestamps
00:00 - Intro and discussion of which muscles might be cramping
00:33 - Cherie demos an advanced version
00:50 - Kit and Craig demo proportional limitations to the Cossack
02:15 - Liv demos beginner's version
02:55 - moving in a suitable version: gold
03:05 - Kit demos ankles-held version; Liv shows partner assistance
04:25 - Liv and Cherie demo advanced partner version
05:05 - Cherie helps Liv to loosen ankle and soleus (this helps move body forward, for balance)
05:16 - Kit explains how long it took for him to get flexible in this movement (30 years!!!)
06:05 - Contractions
07:09 - Craig demos Chinese dynamic version
07:40 - Ben is corrected; Kit explains ankle and foot position constraints
Пікірлер: 24
Kit! So glad I found your stuff! Thanks for sharing all that you do.
Kit you are a gem, thank you. Your expertise and passion is fantastic. See you next year some time at your GST stretch w/shop Melb. Matty Perrett
🙏🏼🙏🏼🙏🏼
Hello and thanks for posting this video as well as the many others that you have on your channel. I am currently using Coach Sommer's GST Foundation Series and working my way through the Cossack squats; however, I find that when I attempt the transition from side to side keeping the glutes as low as possible, I end with lower back pain. It almost feels like it could be at the posterior region of my iliac as well as nearer to the spine. I get pretty bad soreness for a couple days afterward and feel almost a joint laxity type of feeling particularly on the left side. Any thoughts on how to work through this restriction?
@KitLaughlin
5 жыл бұрын
Yes. Don't go as low as you think you can, in the beginning, and use a light kettlebell or dumbbell to add resistance as you get better at it. In time, decrease the depth, paying attention to keeping good form. Flexing the spine excessively is usually because the ankles are too tight, so you can use a 2.5kg plate under the heels to help the body learn the movement too. This is not cheating; it is simply helping the body to learn a new pattern.
My left knee hurts too much on the inside, so unfortunately can't do this love excercise
@KitLaughlin
5 жыл бұрын
You can, if you use assistance, like a band hanging from the ceiling above you, to take some weight. And check you R foot position: if the ankle is pronating, press the R knee out as you try to come up, and see if that makes a difference.
Your cues and suggestions for the cossack squat between this video and kzread.info/dash/bejne/oHWZt49tgafSYaw.html are so amazing(getting up, think "push heel away, not lifting up"). Kit your ability to discern how you body functions and convey the commands to others are beyond anyone I've watched or met. You are amazing!
@KitLaughlin
3 жыл бұрын
Only saw this now! Thank you.
Hlooo Brother I Can't Do This Cossack Strech Why I can't do this and I Can Do middle split When I can Do Cossack Strech Without successing in Cossack Strech I can't do middle split so pls say how to do Cossack Strech
@KitLaughlin
3 жыл бұрын
It will be because your ankles are too tight: if they are, you will not be able to move your body's weight far enough forward to balance. Either put something under your heels, or work on your ankles.
@uttejtheking8477
3 жыл бұрын
@@KitLaughlin ok I will do what you said and when I am trying to go down in this Cossack Strech my groin area is stressing and paining somewhat and my back side of thigh is also stressing and paining is this types of stress and paines is common for everyone or only for me
@KitLaughlin
3 жыл бұрын
@@uttejtheking8477 Then hold onto a pole in front of you, or something solid, and use gravity to help, and take your time. Your reaction is completely to be expected, if your groin and hamstrings are tight. This is one way to change that.
@uttejtheking8477
3 жыл бұрын
@@KitLaughlin and sir which muscles will Stress during this workout
@KitLaughlin
3 жыл бұрын
@@uttejtheking8477 Adductors and hamstrings. Try the exercise holding on to something solid, and please report back.
Who! But language problem little bit
@KitLaughlin
5 жыл бұрын
Can you please explain what you mean? Do you have a question?
@abhishekkumar-ye8hq
5 жыл бұрын
Actually I don't know mascle anatomy. Like hip flexor. Dance fitness with abhi my you tube channel sir