I achieved the pistol squat on my left leg after 0.5 years of training!

[dawn16]

@anaseini It is, that guy is either an idiot or just trolling

 

[onthepathtogod]

@dawn16 If he can barely do regular squats, how would he manage to do an ass-to-grass Asian squat? Hindi squat is with your heels off the ground.

 

[dawn16]

@omnitude /s? Third world squat is with your weight on the heels.

 

[doris6]

@omnitude In addition to flexibility, make sure you're using good squat form.

I was having go impingement and dorsiflexion issues until I went back and refreshed my squat form as demonstrated by Mark Rippetoe.

Make sure your feet and knees aren't turned too far inward, and make sure you're getting your hips back. Pistol squats require more dorsiflexion for balance, but regular squatting shouldn't require very much.

 

[jarend89]

@omnitude Squat flexibility is primarily due to the hamstring and calf. So stretch them out and you can do it

 

[alinta]

@jarend89 Yes, classic calf stretching works for me. After I run, my calves get a bit tight, and I notice that I tend to fall backwards doing the pistol. Stretching corrects this immediately.

 

[speeter]

@amduke26 Will they help you develop that flexibility?

 

[samuelc]

@jamesjcyn So pistol squats are cool and all, but if you're at a gym and using weights anyways why not just do heavy front or back squats with a barbell?

 

[frogs_are_neat]

@samuelc Because they are all different movements that require, demonstrate, and build different strengths. Why not know and be capable of doing both?

 

[samuelc]

@frogs_are_neat I think you should be capable of both. I am, but I think pistols are somewhat of a novelty when building muscle is a primary goal. I kinda forget that people have different goals than me though so that's my bad. They are fun to do.

 

[dancinglamb]

@samuelc I do pistol squats when I'm on the road and dont have access to a squat rack. But yea, barbell squats are the real GOAT

 

[nicaea_1q]

@jamesjcyn How do you hold the weight?

 

[jamesjcyn]

@nicaea_1q Hold out in front of you a dumbbell in each hand, start with like 5’s

 

[lorinczpam]

@jamesjcyn How is that program, btw?

 

[jamesjcyn]

@lorinczpam I don't really have the whole program just a torrented PDF that includes the workouts. It's ok, but some of the workouts i feel aren't rigorous enough. I dont feel drained always at the end. like the progressions to one arm pushup are cool, and my L-sit hold has improved a lot but its like an 8-step program, once you hit step 4, they require the muscleup, and step 7 or so, front lever is included. these are workouts that take time and other exercises outside of the program to be able to do. So it can be confusing if you want to stick to a strict routine. Still trying to find an ideal blend of weights and bodyweight, just combining this one and the kinobody warrior shredding program at the moment.

 

[mbodza]

@marathigoodboy I would like to know your method for negatives.

 

[muel89]

@mbodza Just a guess but I would imagine going down as slow as possible while maybe holding onto a wall or similar?

 

[marathigoodboy]

@muel89 Correct, keeping a constant pace on the descent was key

 

[joshlemm]

@muel89 Use a broomstick to balance, hold it with 1 finger so you're not using it to take the weight.

 

[donna_urry]

@mbodza I worked up to them by doing chair assist. There isnt a way to scale it unless you have several cgairs of different heights though.