Pistol squats - NSV

epido

I have been working on pistols for several months, and can finally do one! It isn't pretty, and I still have lots of work to do, but this is a huge step. The ultimate goal is to be able to do one with a 24 kg kettle bell, which still seems like a really long ways off from the 12 kg bell I am currently using.

https://www.youtube.com/watch?v=UJM--rge9NQ

zipa78

Way to go! Most people can't do them even unweighted, so that alone puts you miles ahead of the pack.

epido

Thank you! And, actually, using a "smaller" weight like that makes it slightly easier for me, since it works as a counter balance. I can do them unweighted too, but it's just a little bit tougher to do.

Now, if they would only continue to be "easier" as the weight increases! I've already been warned that adding a little bit more weight over time shouldn't be too difficult, but eventually there will be enough added that it's just hard, no matter what, even though it is doable.

giantrobot_powerlifting

Hey congrats on that OP! Made that look easy.

zipa78 wrote: »

Way to go! Most people can't do them even unweighted, so that alone puts you miles ahead of the pack.

Do I know you? You just described me.

SweatLikeDog

Try getting your butt down lower and more knee flexion at the bottom. The real action is at the bottom of the movement. You're almost there. Work on extending the other leg.

mustgetmuscles1

Awesome work.

DavPul

that's pretty good! keep working on it and you'll get there. excellent progress so far

zipa78 wrote: »

Way to go! Most people can't do them even unweighted, so that alone puts you miles ahead of the pack.

strangely enough, weighted ones are easier. counter intuitive, but the counter balance of holding the weight out in front of you makes it easier to do and it's one of the progressions in learning how to do full pistol squats.

JoRocka

DavPul wrote: »

that's pretty good! keep working on it and you'll get there. excellent progress so far

zipa78 wrote: »

Way to go! Most people can't do them even unweighted, so that alone puts you miles ahead of the pack.

strangely enough, weighted ones are easier. counter intuitive, but the counter balance of holding the weight out in front of you makes it easier to do and it's one of the progressions in learning how to do full pistol squats.

the *kitten* is when you add an ankle weight LOL

luis702702

Awesome that takes balance

KarenJanine

Great NSV!

battybecks

Well done! It's true about the added weight helping - I even find barbell squats easier with heavier weight (up to a point!)

I've not tried pistol squats yet. It's coming soon though ... *flicks ahead in NROLFW book*

jimmmer

Congrats! Great NSV.

You'll find that holding the weight further away from you (ie arms length) makes the movement easier (more counter-balance) and drawing the weight closer to your centre-of-gravity makes it tougher.

The reason I mention this is when you're ready to jump up to a larger bell, you can hold it further out and progress towards squatting with it nearer your centre of gravity. It's a neat way of getting over the large jumps between bells.

epido

SweatLikeDog wrote: »

Try getting your butt down lower and more knee flexion at the bottom. The real action is at the bottom of the movement. You're almost there. Work on extending the other leg.

That's part of the plan, but everyone's got to start somewhere, right? The Strongfirst standard for the pistol states: "The candidate shall pause motionless long enough to demonstrate balance, then lower himself at least to parallel: “the top surface of the leg at the hip joint lower than the top of the knee,” so per the standard I do have the movement. It's now just working to improve it. At this point, if I go any lower my butt will be on the floor. LOL!

jimmmer wrote: »

Congrats! Great NSV.

You'll find that holding the weight further away from you (ie arms length) makes the movement easier (more counter-balance) and drawing the weight closer to your centre-of-gravity makes it tougher.

The reason I mention this is when you're ready to jump up to a larger bell, you can hold it further out and progress towards squatting with it nearer your centre of gravity. It's a neat way of getting over the large jumps between bells.

Thanks for the pointer! I'll have to remember that one!

yopeeps025

Yeah I cannot do one. Oh well.

yankeedownsouth

I'm very impressed! I'd fall over if I tried to do a pistol squat!