Happy Thursday to you,
Do you ever feel stuck or tired of the daily grind?
If so then improving your knowledge can be the best way to break free.
Over the past 2 years I’ve increased the number of books I’ve been reading by using a simple trick, I use Blinkist
Blinkist is an app that breaks down 1000’s of non-fiction books and gives you the key takeaways in under 15 minutes.
They have all the latest books on nutrition, meditation, habit forming, philosophy, productivity and much more.
I use Blinkist to find books that I think are worth reading or summarise books I’ve already read.
I just thought I would share this with you as I use it daily and it’s a great way to quickly improve your knowledge on so many things.
Cossack Squats
No this isn’t a film from back in the 1930’s, it was me 13 years ago demonstrating the kettlebell cossack.
Cossacks are a great exercise for a number of reasons.
Firstly they increase the mobility in your hips, which is something that reduces as you age.
Good hip mobility helps protect your lower back because a lack of movement in the hips causes compensations in the lower back.
Secondly, cossacks are a good lateral strengthening exercise. As I’ve mentioned before, we live in a 3 dimensional world and so should exercise accordingly.
Forwards and backwards exercises are very popular but sideways and rotational movements are equally as important. Cossacks provide that sideways or lateral movement.
If you play any sports then strengthening your lateral movements will not only prevent injuries but also improve your movement skills.
Finally, they activate the leg and buttock muscles in an unconventional way forcing them to adapt and strengthen.
Often performing exercises that you have not tried or used for a long time can be just the stimulus your body needs to keep changing.
Ready to practice the Cossack squat?
A word of warning, the cossack squat demands good flexibility and strength so you need to start off slowly.
Begin by using only your bodyweight and holding onto something in front of you like a post, chair or doorframe.
Move deeper and deeper into the movement as your groin / adductors warm up.
Sit back and keep your heels on the floor at all times.
Adding a kettlebell will help as a counterbalance but should not be added until you are very comfortable with the movement.
Work up to a total of 20 repetitions but please be very careful as they can leave you with sore groin muscles when you first begin.
Here’s an intermediate density workout you can use that includes the Cossack Squat:
- Two Handed Swing – 10 reps
- Cossacks – 10 reps total
- Two Handed Squat and Press – 10 reps
- Repeat 12 minutes
If you like kettlebell cardio workouts then this one is for you.
Most of the muscles in the body are activated during this workout along with improvements to your hip mobility and balance.
You can perform the Cossacks either with or without a kettlebell but those more experienced should be able to move through the entire circuit using just one kettlebell and without putting it down.
How many circuits can you complete in the 12 minutes?
See all my latest workout programs
This weeks question:
Q. “What is the best way to develop my chest?”
A. Horizontal pushing is the best movement for the chest muscles but sadly kettlebell training doesn’t really incorporate this movement.
Overhead presses do use the chest muscles but not very intensely and lying on your back and pressing a kettlebell over your chest doesn’t allow for much range of movement.
The best and most effective exercise for the chest are Push ups.
Push ups not only develop the chest but also the shoulders, core muscles and triceps plus teach invaluable body alignment.
I’ve found the best way for most people to start is by performing a few push ups everyday.
Spend the next 30 days performing 50% of your max daily. If you can manage 10 push ups then perform 5 daily.
Never push to your max, instead work on the quality of each push up. Move slowly and precisely. Keep your body perfectly straight and tight.
If you find regular push ups too difficult then put your hands onto a bench or table instead.
Once the 30 days are finished your push up technique should be spot on and you can start performing 3 sets at 70% of your max 3 times per week.
I hope this helps.
Take care,
Greg