Oxygen USA – July-August 2019

oxygenmag.com 21

By Erin Calderone, MS, NASM-CPT, CES, BCS, AFAA-GFI

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LEVEL 3: COSSACK SQUAT

This move requires flexibility and control in

the end range and can help you train for

depth in a squat or for stability at the catch

position of a clean or snatch. Holding a

weight at chest height counterbalances

your hips to prevent you from falling

backward if your ankle flexibility and core

stability aren’t quite there yet.

Hold a dumbbell or kettlebell with both hands

at your chest, elbows down, and stand with

your feet double shoulder-width apart and

turned out 45 degrees. Bend your right knee to

lunge to the right, dropping your hips down as

low as you can while keeping your chest lifted.

Your opposite leg should stay straight with your

foot either flat or flexed. Staying low, shift your

weight over to the left side so your left knee is

bent and your right leg is straight. Continue,

alternating sides with control.

Troubleshooting

Don’t allow the weight to pull you

forward and cause your shoulders to

round, compromising your neck and spine.

Actively pull your shoulder blades down

LEVEL 4: LUNGE JACK

With the addition of a plyometric element,

a regular lunge is transformed into this

metabolic booster. Here, you’ll hammer

one leg at a time, with just a small

reprieve as you jump briefly to center.

Assume a wide split stance and bend

both knees to lower into a lunge. Your

knees and hips should make 90-degree

angles with your torso directly over your

back knee and your rear foot balanced

on your toes. Hold here for a count of

two, then push off both feet and jump

into the air, quickly bringing your feet

underneath you and landing gently and

quietly on your toes with your knees and

hips soft. Immediately jump back out into

the lunge and hold again for a count of

two. Perform all reps on one side before

switching.

Troubleshooting

Even though you are jumping in and out,

your lunging form should stay on point

— feet hip-width apart with your front

heel on the ground. Move your arms in

opposition to help you maintain balance

and keep a consistent tempo.

It is tempting to try to “stick” the

landing with stiff legs in order to speed

up, but this only transfers the impact to

your joints. Focus on higher reps and/

or faster speed rather than height,

and land with your knees and hips

soft and slightly bent.

and back, and keep your focus forward

to help you stay upright.

Whether you leave your non-lunging

foot flat or flexed, it depends on

the mobility of your adductors and

hamstrings. Try both versions and see

which you can perform and control

without pain.