One legged Squat Progressions: Pistol Squat

Subject: One legged Squat Progressions: Pistol Squat Mon Apr 05, 2010 4:09 am

Series of progressions for those finding bodyweight squats too simple, and seeking a more difficult leg exercise to perform without weights.
http://www.youtube.com/watch?v=qwFaGmIhf70

Posts: 1547 Join date: 2009-10-15 Age: 18

suuuuubscribed Very Happy

Dam good s**t man. Im trying to work on it now and i think the chair thing will really help!

Posts: 82 Join date: 2009-12-02

You used the chair method, Dan?

I need to start these again. Actually, I used the chair method. Got bored with slow progress, and it felt like the same old stuff workout to workout, so I haven't trained them in months. Basically, just doing plyo, sprinting, and biking now. Things are pain to train due to the balance factor, and trying to fight it when you are tired from work and so on. Flexibility fluctuates, and that changes the feel. Probably, the most annoying exercise I have tried to do.

By the way, what kind of rep range did you use?

8-12 but go for quality reps, often less is more if you know what I mean.

Your doing a top job with these tutorial vids mate. really helpfull progressions.
Have learnt some extra ones to add in there. The pistol with a jump, and also the pistol crossover.

Great advice on weighted pistols. They do help balance you out, and i do them this way for that fact, and also using the added weight fuels that burn and you get good quality reps.

@Experimenter, try doing the weighted pistols, it will help with your balance issue and hopefully resolve your frustration with this awesome exercise. Hold the weight out in front just like Dan demonstrated.

Great stuff Daniel

Posts: 97 Join date: 2009-09-17 Location: London

great exercise, used this to improve strength in my knees after injury

Posts: 82 Join date: 2009-12-02

Daniel wrote:

8-12 but go for quality reps, often less is more if you know what I mean.

I think I was working my 7 or 8 rep max. Maybe I'll use my 8-12 rep max next time. What I never liked about the exercise was the difficulty in controlling the quality. Using less forward lean makes it more difficult, and vice versa. When I felt stronger I always had to ponder, did I get stronger, or did I just make the movement easier by finding some biomechanical advantage, and I don't feel like spending my time analyzing video after every workout. Whereas, L-sit work is easier. You just watch yourself in a mirror and that tells you everything you need to see.

To circusfreak. What I mean't about balance was just how mental fatigue and tight muscles just mess with your form on random days.

you should work on the pistol cossak dance i can these!

http://www.youtube.com/watch?v=ScvCKXRNCsQ&feature=related

Just because this was revived i figured id ask....

My main problem with this progression is that my balance SUCKS. and not like the "im going to fall backwards or forwards" stuff. Like the "im going to fall any which way and i hope noones is watching me because im flapping my arms so much." Ive always had balance problems and my legs are pretty weak compared to my upper body. Do i need to strengthen them more or are there certain exercises for balance i can do?

Great Job Daniel.
You are very well spoken, for such a young man...

Keep it up bar-brother.. excellent tutorials.

Smile

Mdrop wrote:

Just because this was revived i figured id ask....

My main problem with this progression is that my balance SUCKS. and not like the "im going to fall backwards or forwards" stuff. Like the "im going to fall any which way and i hope noones is watching me because im flapping my arms so much." Ive always had balance problems and my legs are pretty weak compared to my upper body. Do i need to strengthen them more or are there certain exercises for balance i can do?

if your having trouble balanceing its because your hip abductors( the muscles outside the thigh) are not firing, and not strong enough to remain stable. with plenty of balance work and a little iron body training to that part of your leg will help you out. and dont stop trying to get that pistol! train hard

MarineMotivatedMe wrote:

Mdrop wrote:

Just because this was revived i figured id ask....

My main problem with this progression is that my balance SUCKS. and not like the "im going to fall backwards or forwards" stuff. Like the "im going to fall any which way and i hope noones is watching me because im flapping my arms so much." Ive always had balance problems and my legs are pretty weak compared to my upper body. Do i need to strengthen them more or are there certain exercises for balance i can do?

if your having trouble balanceing its because your hip abductors( the muscles outside the thigh) are not firing, and not strong enough to remain stable. with plenty of balance work and a little iron body training to that part of your leg will help you out. and dont stop trying to get that pistol! train hard

Iron body training?

iron body training is a shaolin method of haredning the body by delivering well placed strikes to certain parts of your body. now the approach i was talking about for balance is this... as you are working for the balance hit or have someone else hit you in the hip abductors a little bit.. not too hard not too soft. this will help you to keep it flexed and fried. all in all improving balance

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One legged Squat Progressions: Pistol Squat

One legged Squat Progressions: Pistol Squat

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