Have you been trying to learn the Pistol squat the hard way? I did, and without any help of more experienced trainers, but that doesn’t mean that you have to go through the same hassle. I’ve been getting many comments and emails from you about the Pistol squat and how much you’d like to be able to do this challenging exercise, so I decided to put together and easy workout that you can do daily to start building your strength, coordination, and flexibility required.

Learn the Pistol Squat Workout Breakdown:

1. Rock bottom squat – 30 reps

2. Hold the bottom squat position for 30 seconds

3. Spine roll to squat and jump up – 10 reps

4. Hold the top Pistol Squat position for 30 seconds

5. Hold the half way down Pistol Squat position for 30 seconds

6. Hold the bottom Pistol Squat position for 30 seconds

7. Spine roll into bottom Pistol Squat position 10 reps on each leg

8. Spine roll into bottom Pistol Squat and single bounce (at least an inch) 10 reps on each leg

9. Hold the half way down Pistol Squat position for 30 seconds

10. Spine roll into bottom Pistol Squat and 5 bounces – at least 5 sets on each leg

 Why would you want to learn the Pistol Squat? What makes this exercise so special? 

Besides the fact that it’s a cool and fun skill to learn, the main reasons are far more interesting and beneficial then a plain show off. You can take anyone who’s used to lifting weights and working out the old traditional way at the gym and challenge them with simple bodyweight exercise like this one. It does seem simple. If you can do a regular squat with weights in your hands, then a bodyweight squat on one leg shouldn’t be that difficult. So why are so many “fit” people struggling with the Pistol Squat?

The reason being is that these type of bodyweight exercises are incredibly stimulating to your nervous system. All bodyweight exercises from push ups, pull ups, pistol squats, climbing, hanging, and jumping are way more effective in strengthening the connections between your body and your brain, then just a plain weight lifting. The motion in which you have to move your entire body through space including your head, requires way more coordination and neural pathways, then moving your body parts during weight lifting.

Do you think that you’ll be better in Beach Volleyball by doing bicep curls and bench presses at the gym, or by practicing exercises in which you have to move your entire body in coordinated manner?

The coordinated engagement of all of your muscles that the Pistol Squat  and other bodyweight exercises require, provides the leverage for building greater strength and better athleticism in comparison to the dull traditional lifting exercises. Utilizing the neurological connections through challenging bodyweight exercises is the key to your overall athletic performance, which you will always appreciate in any of your chosen sport activities.

Bodyweight training has been my focus for the past 6 years and ZGYM is full of great workouts utilizing these type of functional exercises. If you want to start working out on a regular basis and have an actual schedule, then join the Zgym and workout with me 5 times a week. You will see changes happening quite fast.

Best,

Zuzka.