The Dual Kettlebell Front Rack Cossack Squat

Описание: Enhance lower-body strength, balance, and mobility with the Dual Kettlebell Front Rack Cossack Squat — a dynamic movement that targets the legs, hips, and core while improving flexibility and control. Holding kettlebells in the front rack position increases core engagement and upper-body stability, making this an excellent functional strength exercise.

How to Perform:
Hold a kettlebell in each hand in the front rack position, elbows tucked and chest upright.
Stand with feet wider than shoulder-width apart.
Shift weight to one side, bending the working leg while keeping the opposite leg straight.
Lower the hips toward the heel of the bent leg, keeping the chest tall and heels grounded.
Push through the heel to return to the starting position, then repeat on the other side.
Maintain control and balance throughout the movement.

Muscles Worked:
Quadriceps
Glutes
Hamstrings
Adductors (Inner Thighs)
Core (for stabilization)

Pro Tips:
Keep the chest lifted and spine neutral.
Move slowly to maintain balance and control.
Keep the heel of the working leg flat on the ground.
Use lighter kettlebells until mobility and form improve.

Benefits:
Builds unilateral leg strength and stability
Improves hip mobility and flexibility
Enhances balance and coordination
Strengthens the core and upper body through front rack engagement
Recommended Sets & Reps:
3–4 sets of 6–10 reps per side

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