Pistol squats - NSV

epido
epido Posts: 353 Member
edited November 11 in Fitness and Exercise
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

Replies

  • zipa78
    zipa78 Posts: 354 Member
    Way to go! Most people can't do them even unweighted, so that alone puts you miles ahead of the pack.
  • epido
    epido Posts: 353 Member
    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
    giantrobot_powerlifting Posts: 2,598 Member
    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
    SweatLikeDog Posts: 318 Member
    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
    mustgetmuscles1 Posts: 3,346 Member
    Awesome work.
  • DavPul
    DavPul Posts: 61,406 Member
    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
    JoRocka Posts: 17,525 Member
    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
    luis702702 Posts: 704 Member
    Awesome that takes balance
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Great NSV!
  • battybecks
    battybecks Posts: 147 Member
    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
    jimmmer Posts: 3,515 Member
    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
    epido Posts: 353 Member
    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
    yopeeps025 Posts: 8,680 Member
    Yeah I cannot do one. Oh well.
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    I'm very impressed! I'd fall over if I tried to do a pistol squat!
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