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Ryan Haffenden

@ryanhaffenden

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Big gains, bigger thoughts, whitest privilege

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Are you only training forward and backward? If so, you’re leaving your joints wide open to injury. 📉

Most traditional lower-body workouts focus entirely on the sagittal plane (squats, lunges, deadlifts). But real life—and sports—happen in all directions. When you neglect lateral movement, your adductors, hips, and knees become weak and vulnerable to strains or tears during sudden twists or changes of direction.

Enter the Cossack Squat. 👑

This isn’t just a mobility drill; it is the ultimate joint-bulletproofing tool. Here is exactly what it does for your body:

- Strengthens the Adductors: It builds serious tissue tolerance in your inner thighs, protecting you from sudden groin pulls.

- Lengthens the Hamstrings: It builds dynamic eccentric strength in your hamstrings at their end-range of motion.

- Unlocks Ankle & Hip Mobility: Deep lateral lunges demand intense ankle dorsiflexion and deep hip flexion, clearing out joint stiffness.

🛠️ How to Add It to Your Routine

If you are new to this movement, start supported (holding onto a sturdy pole, TRX straps, or a bench) to safely master the depth.

- Where: Use it as a dynamic warm-up to prep your nervous system, or a finisher on leg day.

- Volume: 2–3 sets of 5–8 controlled reps per side.

- Form Cue: Keep the heel of your working foot flat on the floor (or on plates like I did bc I have long femurs). Engage your core, and sink your hips down and back—not just sideways.

Slow down, control the eccentric (lowering) phase, and build a body that doesn’t break. 🦾

Save this video for your next leg day warm-up! 💾

#cossack #cossacks #squat @konrad_prus 📸 #legday #legsworkout taken in Southwest Florida by @ryanhaffenden

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7 days ago

Could you handle this course? Why or why not? 👇🐒

#ninjawarrior #obstaclecourse #ocr #parkour @stan_hristakev 📸 @_parker_sanford 🎥 #gripstrength taken in Southwest Florida by @ryanhaffenden

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10 days ago

BENEFITS:

Extreme Core Engagement: The forward-loaded position pulls your torso forward, forcing your upper back, abs, and erector spinae to work overtime to keep you from rounding

Upright Posture: The center of mass sits close to your frame, allowing you to drop deeper between your hips with an upright torso that maximally targets the quadriceps and glutes.

Upper Body Reinforcement: Your upper back, traps, and arms (biceps) contract isometrically to lock the bar in place, building a dense, resilient upper shell

⭐️MY FAVORITE⭐️ Real-World Transfer: Carrying a heavy load in the crook of your arms mimics a bear hug, clinch, or carrying a heavy object in daily life or combat sports like wrestling.

If you’ve ever zurcher’d, comment the PR you’re chasing and your BW

#zürcher #zurcher #squat #legday #fitness taken in Southwest Florida by @ryanhaffenden

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a month ago

Don’t shoot messenger, it’s science. What’s your favorite color and why is it holding you back from being jacked?

#legday #legs #athletictraining #fyp #viral taken in Smash Fitness - San Carlos, Fort Myers by @ryanhaffenden

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a month ago

Decided the floor was too far away for a deadlift, so I settled for a bent-over row instead.

#fyp #viral #trending #deadlift #deadliftday taken in Florida, USA by @ryanhaffenden

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2 months ago

Less volume, more intensity.

#fyp #viral #trending 📸 @_parker_sanford #bicepcurls #biceps taken in Florida, USA by @ryanhaffenden

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2 months ago

If deadlifts don’t build your back, then explain this pencil necks 🤏 taken in Florida, USA by @ryanhaffenden

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2 months ago

There’s protein in ice cream, in case you didn’t know taken in Ohio by @ryanhaffenden

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3 months ago

Comment a lift you want to get better at 🦍

#upperbodyworkout #functionaltraining #workoutroutine #progressnotperfection #onlinetraining taken in Florida, USA by @ryanhaffenden

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3 months ago

Forbidden pre + intensity = juicy 🧃

#upperbodyworkout #functionaltraining #workoutroutine @konrad_prus 📸 #progressnotperfection #onlinetraining taken in Florida, USA by @ryanhaffenden

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4 months ago

Young, white, and rich 🐒 by @ryanhaffenden

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a year ago

🦍 Gym bro goes golfing ⛳️🤝

Video coming soon? 👀

#fitness #fitfam #fitspo #fitnessmotivation #gymlife #healthylifestyle #exercise #fitlife #viral #reelsvideo #reelitfeelit #reels #explorepage #golf #golfswing #golflife #golfaddict #golfclub #golfstagram #perfectpracticegolf #golftips #golfpro #golfcoach #golfday #golfswag #golfshot #golfislife #golfbabes taken in Heritage Palms, Fort Myers by @ryanhaffenden

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2 years ago