UNDO DESK-JOB DAMAGE
Your go-to move for ironing out kinks while building strength and flexibility.
WHILE AN INTENSIVE training plan strikes no fear in the MH man, increasingly it’s the perils of the day job that can leave you wincing. Where once a man’s work was breaking backs, it’s now bending them. Your slouching desk posture is causing pain and stilting progress. And those HIIT sessions you rely on for fast results when you finally leave the office are likely exacerbating the problem. You need to slow down.
The overhead Cossack squat focuses on control, resetting rounded shoulders, opening your hip flexors and strengthening your core to get an injury-proof posture.
Take it easy to start with: “Get comfortable performing bodyweight Cossack squats before adding any weight,” advises PT and mobility enthusiast Ollie Frost. “Once the bar is overhead the key is to keep your ribs down, back straight and chest up. These cues not only protect you from injury, but also develop better posture for a day at your desk.”
Join our quest to mobilise the work force, and complete four sets of three reps each side, three times a week at the end of your session. You’ll sit pain-free within a month.
01 TALL ORDER With feet shoulderwidth and a wide grip on the bar, raise your arms overhead. Make sure your back and legs are straight and that your hands are slightly behind your head in a Y-shape. Stop whistling the Village People.
02 TAKE SIDES With your core set, lunge to the left and ‘sit down’ onto your left foot, extending the opposite leg. Your extended leg should be resting on its heel with your other foot flat on the floor. This, by the way, is the easy bit.
03 SHIFT WORK Lock your arms to stop them wobbling, tighten your core and keep your posture tall as you steadily shift your weight to the other leg, ending in a mirror position.
04 LAST STAND Pushing through the heel of your right foot, return to standing, under control. Take a breath, reset your shoulder blades and prepare to repeat for another rep.