A Pistol Squat Progression That Actually WORKS (Full Tutorial)
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- Опубліковано 23 гру 2019
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This video shows the pistol squat progression I personally used to achieve this skill. While I wouldn't say I'm a master of the pistol squat (I don't consider myself a master of any calisthenics exercises, honestly), I've gotten good enough that I'm confident this progression actually WORKS.
To use this tutorial, work through the pistol squat progressions I show and incorporate your current progression in your leg workouts. Work on the current progression until you build it up to 8 reps (top of the strength building range) and then move on to the next progression.
I also highly encourage you to work on the 3 stretches I show near the beginning (calf, hamstring & hip flexor stretches). These will be necessary for most people to improve their ankle and hip mobility to get down deep into the pistol squat position.
Thanks again for watching and make sure you like and subscribe!
-Ryan
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Stretches
#1 - Calves - 1:25
#2 - Hip flexors - 2:18
#3 - Hamstring - 2:42
Progressions
#1 - Split squats - 3:18
#2 - Single-leg kneeling squat - 4:10
#3 - Elevated single-leg squats - 4:50
#4 - Assisted pistol squat - 5:35
#5 - Counterweighted pistol squat - 7:15
Thanks buddy
I'm impressed with his articulate detailed instructions but equally impressed with the super cleanliness of his house
Yet he didn't mention pistol eccentrics to build up more strength throughout the full range of motion, when he was elevated on a box
Shoes indoors tho...
Lol
And one of the least obnoxious musical intro.
Clear Counters, clear mind :)
Mr. Clean?
I can’t wait until he learns and gives progressions for the human flag because he is one of the best calisthenics UA-camr when it comes to progressions
He is, him and Daniel Vadnal are the 2 best. Brilliant teachers.
@@pgrothschild I would add RedDeltaProject to that list. Check his channel out, if you haven't already!
@@sigmundaarvik-hansen4005 Will do!
I love your simple calm tutorials. So many trainers have a shouty rapid talking approach with aggressive music. You have a lovely clear non-ego manner that suits me down to the ground.
Exactly ! Perfect words to describe his tutorial !
You said it better than I could!
Super great tutorial,I´m 63 years old and learning how to do this amazing exercise ,struggled a lot ,used to elevate my heels about 1/2 inch from the ground with an object and it did help a lot and just tried the counter weight and is way better. Thank you for this tutorial
This guy gives information so fast yet so clear, that no one comments a list of the video's summary
Life has its own ups and downs,we call it squats😹😹💪💪
This is my 2020 goal, so you dropped this just at right time. That's very much ryan.
Monthly goal you mean
how has it been going
The14roscoe
Did u master it??
What happened
I'm with you, dude. I don't have the hamstring flexibility, I'm stretching everyday with only a tiny bit of improvement... I'll check in next year!
dude.....you're so freaking genuine, thanks for the vid
Thank you for this. I am gonna definitely gonna start this today. Many thanks for all the hard work you put into this, Ryan.
The best tutorial for pistol squats. Absolutely basic for those of us who train at home. Greetings from Argentina!!
Very well spoken. I've set the pistol squat as one of my next fitness goals. Thank you for a very clear and well articulated progression!
I feel a lot of people will be searching for these kinda tutorials very soon ;). I really like how detailed this is, especially the second and last progression was skipped in the videos I've seen prior. Thx man, you seem super genuine and legit
I am beginning my pistol squat journey. This video was very helpful.
I must say I really love your channel. It is especially handy now that we are all on lockdown and cannot go to a gym. Who even needs a gym?
Top quality content. Nothing but good vibes here. The impressive execution of your pistols paired with your humility has my respect. I'm subscribing right now.
I've been working on this for a couple of weeks now. The best instruction I've found on UA-cam to learn the pistol squat.
This step-by-step instruction is amazing. Thanks for putting this video together. Cheers.
Thanks man, I'm seeing myself progress steadily in this. Best vid by far.
I've seen so many details on building increased mobility, but this one (especially with the assisted weight/counterbalance) is probably the piece that I've been looking for! Great tutorial!!
Finally this progression is made! This is super helpful! Thanks a lot!
This is the most thorough explaination of the progressions to get this movement down. Thanks a bunch!
Been looking at loads of pistol squat videos on UA-cam but this is KING. Thanks so much for explaining everything step by step! Love the progressions are clearly demonstrated and explained which takes the guess work out of it. Loads of youtubers just drip feed information which doesn’t help
Honestly the best tutorial, very constructive & coherent!!
Your video popped up in my recommendations and finally something clean simple and useful! thank you.
I love your videos, Thankyou! So helpful and direct to the point, with no urging to fast forward. What I appreciate learning from you most is the rule that once you can do 8 reps, move to the next progression. It’s hard to know otherwise.
Best video I have seen on this topic, so informative, will keep you up to date!
Well explained and performed. Very easy to follow
Very helpful information. THANK YOU!👏
Great explanations and hints. Bravo!
Merry Christmas Ryan! Awesome vid again. Keep up the fantastic work!!
Excellent advice. Thanks.
Great video! The pistol squat was actually the 1st advanced calisthenics exercise i learned! Along with the one arm pushup!
Love your videos, thanks for sharing!!
Wow great progressions! Fantastic presentation too!
You're reading my mind! This is exactly what I've been thinking about lately.
Great tutorial many thanks
I've given up working on my pistol squat but your high quality instructions motivated my to work on it!
Great Vid. The last progression that helped me to get my first Pistol was letting the extended heel touch the floor throughout.
U can barely assist with it but it was just enough to get past any sticking points. At this stage of the progression it only took one session at this stage and I was there.
Another stretch I recommend is to get into the bottom pistol position on one foot with the other extended whilst either holding onto something or with a hand on the floor beside u and try to get the hand off the floor momentarily or let go of the support momentarily until u can. U can progress this by holding onto ur ankle or trouser leg near the ankle with one hand or both instead of an external support. I still use this as a last stretch before doing Pistols every time when warming up.
Also doing them on a slight downward slope is easier and another great progression
Very detailed. Thank you.
Very cool video! Thank you!
I went straight to assisted reps using a single gymnastic ring.
Before I started doing pistol squats I was worried I wouldn’t be able to do full range of motion due to flexibility and strength issues (and having never done them before) but I was surprised how much having an anchor gives you confidence in the movement.
Thanks! Elevated single leg was just what i needed
I like your methods of teaching. Best of lots. Thanks
Great video! Thanks for this info! 👌
The best progression I have seen so far.
Thanks! Pistol squats are one of my goals!
These look like the best progressions to getting to a pistol squat that I have seen to date, than you very much!
Great tutorial! Thank you!
Stumbled upon this amazing video, thanks for sharing.
That was really helpful, thanks
thank you sooo much! it worked so well with me!!
Amazing video! Thanks for this! 👊🔥
Glad you found it helpful! 😊
Fantastic! Thank you.
thank you ! great video
Tnx for this video. It's very usefull! 💪
Absolytely wonderfull video!
Thanks for the video
Your content is top notch 👍👍
Thank you. This is so helpful.
Thank you so much for this information. Progression #5 is a game changer. I noticed a huge increase in my flexibility/mobility after just a few weeks of stretching as you recommend also.
Love the 5th step, thank you! This was the missing link.
Another really good video, Ryan. After watching I'm gonna try your pistol progressions starting tomorrow AM!
You are a very good professional.
bout to do assisted pistol squats all over the neighborhood on everyone's mailbox
Thanks dude really
You are seriously saving lives
For real
Great step by step, especially step 5! THX.
Great tutorial!!!!!
This is really really good, thanks Ryan :-)
Awesome content!👍
very good tutorial!
Really nice tutorial! Thanks! I'm trying this today.
Subscribed :)) Hugs from brazil
Really helpful video ! all the best for the future and keep making videos to help others.
Thank you so much 🙂
Great video!
Haha Ive been waiting for this video, havent seen it yet will be interesting. Merry Christmas!
Merry Christmas
Very helpful indeed 👍
Best video on the topic
It has been very hard to me to do pistols with the right leg. I not sure what could be the problem. But after this video I will pay attention to my right ankle's mobility.
I'm getting closer to a full pistol, and I found great success using a band attached to a dip station or pullup bar, etc. It's great because the band gives more assistance at the bottom where it's needed and less at the top. This allows you to start practicing with full ROM sooner. Also I would recommend the Ido Portal's squat reach exercise and a more upright hamstring stretch using a stiff rather than bent back & thoracic extension. I do mine up against a door and it isolates the ham without the low back confusing the issue.
Thanks this is great!
You explain everything very nicely.Love from Bangladesh brother.💜💜💜
Wow! This is super helpful
wow, just wow!! Thank you!!!
That counterbalance technique is pretty clever. I'll have to try that.
Homie is 💯!!! zero bs
Thank you 🙏👊🏽
the best progession tutorial ive seen so far.
First video of yours I've seen. Subscribed before the video ended.
Thank you.
4:19 is surprisingly more difficult than I thought since I can already do pistol squat on one leg
Your knees are probably really unstable.
it generally is harder than a pistol squat, I was surprised to see it on here as a progression
That makes me feel better tbh, I had much more difficulty with this progression than with 3 and 4 and I thought something was wrong with me
Granted, I just got to #5 and it is a very humbling experience
Thanks buddy!
THANK YOU. Right now I can make it down, just can't come back up. Will try your steps. Happy Quarantine to ya!
This guy is saying very good stuff !
Keep up !
Awesome video
Great Video! Thanks! 👍
What really helped me with the balance for my very first pistol squat, was starting in the bottom position (having the flexibility obviously 😉), so I could balance myself out in a rather relaxed position squatting on one foot with my other leg in front.
awesome vid. would love to see a progression on the hollow body hold. love your videos
the counterweighted pistol squats helped me so much because im capable of doing the pistols but keeping my balance is really tough
ok wow, this was SUPER helpful.
Thank you Ryan
I already do pistol squat but watching this to make my form clear