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Exercise Bodyweight Cossack Low Switch

Bodyweight Cossack Low Switch

Written by
July 1, 2014
Updated May 15, 2016
Category: Fitness

Summary

John Wolf, owner of Wolf Fitness Systems, creator of Evolution Kettlebell Groundwork, and Onnit Academy Contributor, demonstrates the Cossack Low Switch Tutorial. The Cossack Low Switch Exercise is one of four exercises in a Tabata style workout challenge. This demonstration is part of John Wolf’s article: 20-Min Metcon: Unconventional Bodyweight Training for Strength and Flexibility.

Exercise Steps

Step 1: Start with your feet in an extremely wide stance.

Step 2: Sit down and squat back towards one leg. Keep your Butt behind your foot with your heel down and your opposite leg locked out with your toe pointed toward the sky. Your chest should be out maintaining good posture.

Step 3: To transition you will point your foot on the leg which is fully extended back in, and drive your knees open. Keep your hips open while maintaining good posture.

Step 4: Shift to the opposite leg and keep repeating, shifting from either side.

 

John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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