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Pistol squats

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Pistol squats

Post by Buckyx on Fri Dec 19, 2014 4:01 am

just learned them, I can do 1 rep or maybe more

what is the best way to get better at them? I was thinking about GTG as I am free from school for almost 3 weeks and at home
but I am not sure how to incorporate this into my training because lower body work is what I can do only, some push ups and maybe DB rows are only upper body exercises for me
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Re: Pistol squats

Post by Cesar on Fri Dec 19, 2014 9:54 am

GTG is a great way to build.
Ladders once you get the hand of it.
I am stuck on the parallel. can not go beneath without nonworking thigh tightening up and feeling like I am going to lose balance. I am stuck there.
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Re: Pistol squats

Post by Dave on Fri Dec 19, 2014 10:45 am

Put your hands on a chair or wall and do assisted reps, using less assistance as time goes on.
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Re: Pistol squats

Post by Cesar on Fri Dec 19, 2014 11:30 am

Thanks Dave. I have also heard that if I push out my nonworking leg at the heel, it will lessen the tightening on the quad and hip. Have not worked for me yet.
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Re: Pistol squats

Post by Cesar on Fri Dec 19, 2014 12:33 pm

just did 5 left / 5 right assisted by office door pistols. made me breathe heavy. helpful. will have to GTG often.
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Re: Pistol squats

Post by dospooks on Fri Dec 26, 2014 2:31 pm

I don't know how many you can do, but I learned this from Steve Maxwell's video. It's a bottom-up progression. You can take it as high as you want to, great cardio at same time. I made a video of it a few years ago, see link:

https://www.youtube.com/watch?v=aT-4yMJoitI&list=UULH-BGp4R4feODEnKgLK4cg
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Re: Pistol squats

Post by Buckyx on Sat Dec 27, 2014 4:21 am

maybe I could do 1-2 reps at max at once .. definitely going to try


thanks
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Re: Pistol squats

Post by Cesar on Fri Jan 02, 2015 12:10 am

dospooks wrote:I don't know how many you can do, but I learned this from Steve Maxwell's video. It's a bottom-up progression. You can take it as high as you want to, great cardio at same time. I made a video of it a few years ago, see link:

https://www.youtube.com/watch?v=aT-4yMJoitI&list=UULH-BGp4R4feODEnKgLK4cg

Just tried and it felt good.
I squatted down with two legs then went to pistol from bottom to top.
going to give those a shot and see how it works for a bit. maybe it will lead to a full pistol.
new goal!
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Re: Pistol squats

Post by Dave on Fri Jan 02, 2015 1:40 am

Excellent!
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Re: Pistol squats

Post by dospooks on Fri Jan 09, 2015 12:42 pm

It's a great pyramid progression. When I started it, doing it every third day, I could do up to 4 reps. After a couple of months I was up to 7, and then finally got to 10 a bit later. Now its an important part of my routine to do it up to 10 every third day, followed by stretching for a few minutes. I like the alternating R/L so each leg gets a short rest spell while the other is working.
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Re: Pistol squats

Post by Cesar on Fri Jan 09, 2015 1:05 pm

Thanks for the advice, Daniel. I did 5 per leg this morning - just partials though. I have noticed that my right leg allows for more range of motion while my left is lagging a bit.

So you are recommending one every 3 days?
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Re: Pistol squats

Post by Buckyx on Fri Feb 20, 2015 5:06 pm

how would you warm up for them? my trainings werent consistent since new year and my diet was also bad
now I am back on the track, pistol reps are the same.. sets of 3 at max, maybe 4 on a good day
although I tried them with weight(on chest) too but reps are always low

and often my left knee hurts during them, when going bottom just before deadstop and then on going up somewhere around end of ROM again, it happens mostly with left leg only and sometimes I can do them without any pain, so I think its because of inproper warm up and now its very low temperature outside so it may be that, any tips?
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Re: Pistol squats

Post by Dave on Sat Feb 21, 2015 11:40 pm

Maybe just make sure you are sitting back far enough. The further forward you are the more stress is placed on your knee, the further back you are the more stress is placed where it should be, on your hips. It helps to hold a weight in front to get the optimal center of gravity. Play around with your COG and see if it helps you at all.
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