How to progress Cossack squats @Joey Bergles @Muscle and Motion

Rules for using squats to jump higher: -progress range of motion from big to small, cycle to cycle -progress reps from high to low, week to week in a cycle -progress intensity from low to high, week to week in a cycle Rules if your knee hurts: -small range of motion -go heavy -go slow - 6-8 reps Advanced training: -start from a dead stop -try to move an immovable weight -lower a supramaximal weight as slowly as you can -make it a plyometric -lower quickly -move a moderate weight -move a light we

Dumbbell Sumo Squat - How to Target the Glutes 1. Dumbbell Position Hold the dumbbell with both hands naturally hanging between your legs, rather than holding it at your chest. This allows you to lift heavier weights without being limited by arm strength. 2. Torso Posture Maintain a slight forward lean instead of staying fully upright. Leaning forward increases hip flexion, helping to stretch and better activate the glutes. 3. Stance Width and Foot Angle Set your feet about 1.5 times shoulder-wi