There are some exercises that are good, and some that are great. The pistol squat is one of the greats… but the problem is that it’s one of those things I suck at – thanks to banged up knees from years of power tumbling. So I figured, I’d have Al talk about them since he seems to be able to do pistols without falling over. I know, there are things FJ sucks at… crazy huh? Anyways on with the awesome post.

It is often said that the whole is greater than the sum of it’s parts.  Try doing a squat on one leg and you’ll see what I’m talking about.

The pistol squat can be humbling at first, but with practice it will make your legs stronger than they’ve ever been.  No other exercise can make each of your legs independently strong the way pistols can.  Pistols work your glutes, hamstrings, quads and all the other muscles in your legs, not to mention your core.  If you’re serious about strength then you ought to start working on this exercise.

Learning to Walk

The first time I ever tried to do a pistol squat, I remember thinking it seemed impossible – my leg quivered, my abs hurt, even the other leg hurt just trying to keep it in the air! There were a lot of reasons why I couldn’t do it right away, but regardless of the fact that my legs were too weak and my core stabilization was sub-par, the bigger problem was that I lacked the proper neurological capabilities. I know I might be starting to lose you there, but stay with me.

You probably don’t remember what it was like when you were first learning how to walk, but I’m sure that at some point you’ve watched a baby try to. They really have to concentrate and even then they always wobble and fall down a lot in the beginning. This was like me trying to do that first one-legged squat. This is how you’ll probably feel the first time that you try it too. However, just like that baby eventually learns to walk, if you keep at it, one day you will able to do a one-legged squat relatively easily.

The reason for this, as I mentioned earlier, is as much about your brain as it is about your body. Whenever you try to get your body to do something that it isn’t used to doing it has to build a new neurological pathway to make it happen. Your brain has never had to send that specific message to your muscle before so it must blaze a new trail in order to arrive there. It is also psychological in the sense that you might be a bit intimidated by the exercise itself. If this is the case, hopefully you can avoid falling into the “I can’t” trap. Don’t defeat yourself before you’ve even tried – when you believe, you can achieve!

Prerequisites for a Pistol

Before you start working on learning the pistol squat, there are a couple prerequisites that you ought to have out of the way to ensure a solid foundation. You should be able to perform a proper two legged squat – ideally with resistance that is equal to your body weight (ladies this goes for you too!).  If you aren’t into weight training, you can still learn a pistol. Jump squats are a good bodyweight exercise to help build your leg strength.

No matter how strong your legs are, however, it’s unlikely that you will be able to successfully pull off a pistol squat without a strong core.  While practicing pistols is the best way to get better at them, exercises like planks and side planks will help you build a solid midsection.

Ready…Aim…Fire!

Okay, you’re ready to begin learning the pistol squat.  I like to break it down into three phases (FJ: For those that want to see the video, Al has put one up for you guys: Pistol Squats Tutorial)

Phase One

Begin by sitting on a bench with one foot flat on the ground and the other extended out in front of you. Reach your arms forward and simultaneously press your foot into the ground while tightening your abs. Don’t let your heel come off the ground. If you’re strong enough, you should be able to lift yourself off the bench.

Once you get to a standing position, try to lower yourself slowly and repeat. You will likely lose control during the lowering phase and wind up plopping down onto the bench at the bottom. That’s fine for now. In time your control will improve to the point where you no longer need to sit on the bench.

Phase Two

Stand on a bench with one foot hanging off the edge. Squat down so that the opposite leg drops below the level of the bench. Make sure you stick out your hips and butt, and lean forward a bit. If you are having a hard time balancing, hold onto something to guide you. A broom handle works well if you are doing these at home. If you have a training partner, have them assist you by either holding your hand or standing near you so you can grab them if you lose your balance. This is an exercise where I will literally hold my client’s hand through the first time they try it!

Phase Three

Get down into a deep squat with both feet flat on the ground. Try to reach one leg out in front of you while balancing on the other. You’re now at the bottom position of a pistol squat. Get comfortable with your balance here; it will come easier to some than to others. Once you can balance in the bottom position, try to stand up. It’s okay to use assistance until you can perform the move independently. With practice, you will build the necessary strength and stability to perform the pistol with confidence.

Advanced Pistol Squats

Once you get the hang of pistol squats, then you can try adding weight.  It’s best to hold the weight in front of you; trying to rest it on your back will throw you off balance.  On the other hand, if you are looking for a balance challenge, you might try performing a pistol while standing on a bar!

Al Kavadlo, CSCS is a personal trainer and author of the book We’re Working Out! A Zen Approach to Everyday Fitness.  Al has trained everyone from models to grandmothers to an Olympic medalist.  For more information, check out his website at: www.AlKavadlo.com

——–

Content originally written for www.fitjerk.com – © 2010 All Rights Reserved By The Respective Owners – This post is NOT to be republished without author or publisher consent. Doing so is a violation against copyright law and should be punishable by a punch to the face.

———–
© 2010 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Tired Of Looking Ordinary? Click Here And Get FJ To Design A Fitness Plan Just For You! FREE Initial Consultation.