Wide stance squats worked for me. I think frequency was key, load was not. Sure, makes sense to use a kettlebell if it helps, but I found just bodyweight squats with long times prying in the hole worked wonders.
The frog stretch is not bad either. But to me the squats did a better job.
I think sufficiently deep and relatively wide barbell back squats help as well, there is a great synergy. I have managed to keep my mobility and sumo strength without serious practice once I got it, so to say, and even improve on it out of the blue, just with carryover from other lifts and with certain improvements in form purely from the mental side and not so much practice.
The prying squat from Deadlift Dynamite is a good one, basically a goblet squat where you try to spread the floor (like a sumo) and "pull the hips out of the sockets" so to speak. Renegade lunges may also open up the hips as well.
Are you going to Sumo for any specific reason? I pull sumo but very narrow, legs right outside arms, and have no desire to go plate to plate in stance width. Coan pulled a pretty narrow sumo as well. I suppose the advantage of going wider is to shorten the distance of the lift, however, I found I have absolutely no power in this position, which is probably because I haven't yet had any desire to practice there. However, if you wish to do so, you could raise the barbell up in a rack or blocks and practice a wider stance from the easier position and gradually lower it over time as your flexibility improves.
Good call. Cossack squat can be performed much like the prying goblet squat - get into position, look for space, pry, breath, and try to get lower without giving up on as upright a torso as possible. Doing all those things, and in particular dorsiflexing - hard - the ankle of the straight leg will help.I was considering Cossiac Squats.
Good call. Cossack squat can be performed much like the prying goblet squat - get into position, look for space, pry, breath, and try to get lower without giving up on as upright a torso as possible. Doing all those things, and in particular dorsiflexing - hard - the ankle of the straight leg will help.
I think you’re just still figuring out Sumo. It’s funny, one of those movements that feels easy until it doesn’t and all of a sudden the bar is glued to the floor.Oddly enough I never missed Deadlifts off the floor, but Sumo DL is harder for me off the floor
+1
Cossack squats are my absolute favorite mobility and movement prep. Seems tailor-made for "sumo mobility."
What do you think is the best source for cossack squat progressions? I am almost there but can't get the supporting foot low and stable enough although I can sit in a deep squat. I am guessing ankle mobility issues.
What do you think is the best source for cossack squat progressions? I am almost there but can't get the supporting foot low and stable enough although I can sit in a deep squat. I am guessing ankle mobility issues.
I'm not sure exactly what you mean there, but basically you just go down as far as you are able and come back up.
Yes, just down as far as you are able.
To maintain balance, you can:
--Hold a light weight as a counterbalance as in a goblet squat.
--Hold onto a stationary object, such as a doorframe or power rack upright.
--Use a band around your hips and anchored to a stationary object, such as a power rack upright.
I don't actually think of any of these in terms of progression/regression, just as variations with their own feel.