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Learn The Pistol Squat Workout
Fitness | February 25, 2014
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.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
hey community, I am back after long (too long) time away.
I can’t do the full squat without preventing heel from going off the ground (hips issue) I need a prop under my heel and be on a slope.
anyone has another trick to help?
I usually use a TRX to help and build strength for pistols, but my mobility issue is still the bottleneck
Private Member |
buenos aires, buenos aires, argentina
gracias!!!!!
Private Member |
bath, somerset, united kingdom
Hi Zuzka and Warriorz, I am a beginner here. Well I have just completed the beginner cardio and strength series. Today I started following the beginners weekly workout schedule Zuzka has selected. I also aim to take on the arm balance 1 and learn to pistol squat daily this week beside thw daily workouts. However, I did Kettlebell 1 and Beginners cardio 1 this morning and when I warmed up to do learn to do pistol squats I only got as far as holding the top position of pistol squat and poorly. I discovered, and were not surprised to do so, that I can not get into position of any part of a pistol squat. 🙁 sad at this for now but surely I am all tight and weak and with a bit of effort try and error I can build up to it. Zuzka and any of you peeps, if you have any suggestions on how please tell.
I had a similar problem with arm balance 1. I have done it once and though it was hard I got it done one way or another. Today, I got to the Hollow workout and I had such a pain in my left hip/lower back I had to stop. I am thinking I may need to do postural therapy for a little while before I can take on these two challenges. Again, any advise would be much appreciated.
I am loving how my attitude is changing to working out with your guidance Zuzka. Failures that once upon a time would break me have taken on a whole new meaning as valuable feedback and an oppurtunity to tackle and overcome an obstacle and grow.
Thank you for your guidance and light xx
Private Member |
lake tahoe, nv, usa
Hi Evren,
Pistol squat is one of the most challenging bodyweight exercises so don’t expect to be the master of them right away. I suggest you start with a chair. Put just one foot down, keeping your knee and ankle at a 90 degree angle and then try to stand up on that one leg. Then try to sit back down but slowly with as much control as possible. Once you get really good at one leg chair/get ups you can progress into half pistol squat with no assistance and work on the depth of your squat. What will help you at that point is doing roll back into pistol. I suggest you check out my methodical Pistol Squat Workout.
If you’re feeling any pains during any of my exercises whether it be your hips, back, or knees, then you should absolutely turn your focus to Postural Therapy and do the routines that target the problematic areas. I have those routines in the ZGYM as well. I’m really proud about your positive attitude and can’t wait to hear more about your progress!!! XO Z
Private Member |
bath, somerset, united kingdom
Thanks coach Zuzka. I did actually start with the Pistol squat workout but didn’t think to use a chair when I couldn’t hold the poses. I thought I might use a band to keep my keg up but using a chair to start with sounds like it will be gentler on my back. I will put the chair into practice from today. I am also going to make a start on the postural therapy series and aim to do them daily as my hip is quiet painful. Strangely the pain in my hip goes away when I am warmed up and into my workout.
I absolutely loved the Beginner Cardio and Strength series. You bring so much happiness into my life so here is a Massive THANK YOU and a even bigger HUGGGGS.
All bubbles, no troubles 😀
Ev
Private Member |
williasmport, pennsylvania, united states
Why didn’t I think of the chair!!! I am totally doing that!! Thanks Z!!
Private Member |
napoli, italia
Wonder! ✨✨✨✨
Private Member |
samara, russia
13:01. It was unexpectedly hard! I have been able to do Pistols for almost 3 years, but the last exercise of this workout is much more challenging than even Weighted Pistols 🙂 Thanks Zu!
Private Member |
kitchener, ontario, canada
Would love to be able to favourite this workout but I can’t find the button on this page 😊