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Warrior Wednesday - Pistol Squat
Favoritable | April 05, 2016
Pistol squat is one of the first challenging bodyweight exercises I mastered already 8 years ago, and as much as I’m proud of it, there’s one thing that makes me even more happy and accomplished – when I can pass this skill on you and see your progress. The pistol squat is on of the best bodyweight exercises for developing your lower body strength and it’s a highly functional, compound move which will help you to also burn a lot of calories and get lean if you incorporate it into your training. It’s also an awesome party trick if you can do it in your high heels 馃檪
After all these years of reading your comments, and talking to some of you on my fitness events or even randomly on the street when we ran into each other, I have finally came up with the bulletproof approach to Pistol Squats. It was a learning curve for me too, and thanks to your comments and guidance, the lightbulb in my head went off: The most common problems when it comes to Pistol Squats are:
- the lack of mobility and flexibility in the lower part of the leg
- the lack of muscle/brain connection that helps trigger all of the muscles in the leg simultaneously and makes them work as a unit
In today’s video I will show you a few tricks that will take care of the problem:
If you’re a ZGYM member here’s your Pistol Squat workout聽for today where you can practice the exercise聽and tricks you just learned.
How much and how often to practice:
- practice daily if you can until you master the move. You can take one day a week off.
- Start with the easiest modification and try to work your way up to 10 reps per set. Complete 3 sets a day.
- As soon as you’re comfortable with the easiest modification, remove one of the tricks you’ve been using and start working your way up to 10 reps per set again. Even if you can do only one rep at a time. Repeat this same approach until you remove all the tricks and can do at least one perfect pistol squat.
- Once you’re able to do one pistol squat, you’ll be working on strength endurance and try for more reps. If you stick to consistent practice, you’ll be doing pistol squats in no time.
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Private Member |
krak贸w, poland
Suddenly I became able to do pistol even on my left leg, but still have problem with balance. Last time I used yoga blocks near to me for support and was pushing them with arms to stand up. I’ll try with a book under a heel today. 馃檪
Maybe I have progress with pistols because of stretching dawn dog, I can place heels to the ground. 馃檪
Thank you for tips!
P.S. Yesterday I tried crow-pose and this is still done!
Private Member |
switzerland/, france
I can relate to all these tips because I have been using them since I started in the Zgym. the progression makes sense and is effective.
it is easier/faster to build muscles than getting joint flexibility, therefore the strength in the quads to maintain the front leg off the ground is the first thing that we can see progress.
However gaining flexibility in joints (both hip and ankle needs to be practiced) doesn’t come by magic. I have been trying for 4 years to do a full deep squat.
The closest I could get to an efficient progression is kinesiological stretching for hips and ankles (you need also stretching of hamstring for front leg), it would be good one of those Sundays to get a video to help in that area (not for me, because I am set now and “just” need to practice).
I am still using support under heel.
Private Member |
switzerland/, france
I may try another trick I just found: using a pole to help push-off.
This pole is used for plenty other bodyweight workouts, and sometimes I need a new motivation to workout (usually new gym clothes…girl stuff , right?), but should rather invest in equipment.
Private Member |
qu茅bec, canada
Those are really helpful tips, Zuzka!
I will try with the book under my heel.
They key is really practicing almost every day, like you suggest, even if it’s just a few minutes.
Private Member |
Short and fun workout. I feel like there is always room for improvement and appreciate taking the time to go back and work on something we have not really practiced in a while. I finished this and did a jump rope tabata followed by 5 minute ab workout. Thanks for taking the time to do breakdowns and tips for both advanced and beginners, you rock Zuzka!
Private Member |
I managed to go all the way down for the first time, figuring that I’m strong and flexible enough to be able to do it so it’s nonsensical that I “can’t”. In the end, all it took was… not caring whether I could get up again. In the event, that part still needs some work, but I just almost managed it with a tiny bit of help putting my other heel on the ground for a split second.
“the lack of muscle/brain connection that helps trigger all of the muscles in the leg simultaneously and makes them work as a unit” – Could this be the reason why, at the bottom of the pistol squat, when I push on my heel, my entire leg / body seems to be saying “you’ve got to be kidding me”? If so, once that’s established, then it should get a lot easier.
Private Member |
krak贸w, poland
Which words I use that I get moderation? 馃檪
Haha. I’m out of trust. 馃檪
Private Member |
Same with my comment. I think because I used emojis? Maybe haha.
Private Member |
krak贸w, poland
Scott opened to us this mystery! 馃檪 Don’t use the word p-r-o-b-l-e-m. 馃榾
Be without them is better. 馃檪
Private Member |
los angeles, ca, usa
Haha – mostly it’s the word “problem” that gets a comment flagged for Zuzka’s attention. And, of course, that’s what this post is about, so everything’s getting flagged – lol 馃榾
Private Member |
seattle, washington
Pro blem? Why that word?
Private Member |
los angeles, ca, usa
9 times out of 10, it’s someone that needs help with the site, so we want to make sure we see the comment.
Private Member |
seattle, washington
That’s good. I worry that it’s all about haters. The girl has a colorful past and is just to pretty for words and this makes for jealousy and worse.
Private Member |
seattle, washington
BTW an edit and/or delete feature would be helpful.
Private Member |
krak贸w, poland
Okay! Thank you for answer. It’s time to get rid of problems. 馃檪
Private Member |
krak贸w, poland
Oh no! I wrote again that word!
The life teaches nothing me! 馃榾
Private Member |
Lol take that out if ur vocab!
Private Member |
los angeles, ca, usa
hahaha
Private Member |
Oh my gosh – I was never able to do a single pistol squat and it was so frustrating for me. It is so hard and I was always falling down or I was not able to get up. But that trick with the book is so amazing and it works for me! That makes me so happy 馃榾 Now I can work on it and hopefully the pistol squat will no longer be that much of a problem. Thank yu so much 馃檪
Private Member |
los angeles, ca, usa
Another trick that has helped me a lot is holding my dumbbell weight out in front of me which helps me balance and lay back on my heel more. How important is a straight back when you’re down in the squatting position?
Private Member |
Hey Z! I can do the surrenders with no problem using 20lb db and I have incorporated those into my lower body routines during the week. But pistols cause my knee to crunch, not hurt but actually crunch. Do you have any idea why this is? I have runners knee but squats and lunges are very helpful to keeping my knee healthy (so says my Dr. And so says my knee:). I just can’t do jump rope or tippy-toe jacks. Any ideas on maybe why the crunching is occuring would be appreciated馃槂
Private Member |
lake tahoe, nv, usa
Hi 馃檪 My knees crack too which is not a reason to be concerned unless you’re feeling pain when the cracking noise occurs. If there’s no pain, there’s no problem.
Private Member |
seattle, washington
Cracking knees? I got those without Pistols! 馃榾
Private Member |
Haha yeah I have a few cracky joints myself. But my knee does more of a crunch. It’s a bit different than my other pops and cracks. I will try to do the progression into pistols. Maybe I’m just not strong enough! Yet馃槅