We do pistol squats with the TRX. I am terrible at them if I try to go below a certain angle. I need to practice as I think that is all that is needed.
Has anyone tried holding a 5 or 10 lb weight out in front while practicing the pistol squat? This would move the center of mass more forward which might allow someone with stiff ankles to get to full depth without falling over backwards. It may not do much to increase flexibility but it could be another way of practicing, like using the TRX or putting something under the heels.
A lot of people start trying to learn pistols without being able to sit on the pocket properly. Sit on the ground with both legs extended, tuck one heel to your butt and use your hands to sit up into the bottom pistol position. Hold this for a few seconds then try to press yourself up to standing (no bouncing or rocking allowed). Just GTG this for a while and see if it helps. Pressing up from this bottom section is the hardest part so you need to master this. Also because you begin the press from rest you will eliminate any bouncing in the pocket which is the easiest way to damage the knee.
This strength vs. flexibilty approach is a bit too simplistic for a move like the pistol. it tends to confuse the issue that you need the right amount of both for a pistol, its not all strength or all flexibility is a melding of the two. And lets not forget balance.
Last edited by sandstone; 01-05-2013 at 08:01 PM.
I used to seriously post here, now I prefer to troll.
Totally agree a pistol squat is a combination of strenght, balance and flexibility - that's what makes being able to do them such an awsome thing to aim for.
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Far from being able to do a pistol squat, but I am working my way there following convict conditioning. I thought my experience might be instructive. I have just moved up a step from full square to close-stance squats. I can actualy do them and have no problem doing the full number of reps for the step, though easier with even a slight amount of weight in my hands (like a paperback book) as counter weight.
So nearly two weeks ago several hours after finishing squats I start getting pain below my left knee on either side of the shin about an inch or two below the bottom of the patella. Within a day, I have swelling and edema down to the ankle. I think it was due to the squats in part because I tried to do some stretching ala sitting in a squat position and that seemed to later inflame. I think what is going on is tendinitis at the insertion points below the knee. I still have a bit of swelling just below the knee though the edema down the leg has resolved. Annoying. Resting it. Impatient.
S I guess the lesson to me is to take it easy, step back a level, build slowly. Be patient. Be patient.
Here's a video I recently did that shows various progressions up to a full pistol (and beyond). Perhaps some of you will find it helpful.
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