I can’t wait until he learns and gives progressions for the human flag because he is one of the best calisthenics RUclipsr when it comes to progressions
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.
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
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
Been looking at loads of pistol squat videos on RUclips 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
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
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.
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.
For those with anterior pelvic tilt, your hamstrings feel tight because the pelvis is tilted in such a way that the hamstrings are being excessively lengthened so stretching it will only make it worse. Rather than stretching the hamstrings, focus on strengthening them and the glutes and also stretch the hip flexors often.
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.
Hey, mate, thanks for spotting on split squats - i have no problem with normal deep squats but when i try to do elevated pistols (even on min range of motion) - afterwards i feel discomfort in my knee joints. After your video i have tried split squats and thoose are really what i need to strengthen my knees before i can safely proceed with pistol. Will stick with split squats for while
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.
Very nice tutorial. The only thing missing for me would be a Soleus stretch/mobility exercise, which would lessen the toppling over backward effect at the bottom of the pistol.
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!!
great tutorial, finally i found a way out of the tunnel :) it was always my dream to be able to do it. small add-on though, regarding the standing ham string stretch. the way you show it can be dangerous for many people's lower back. Meaning, to those for whom the lower back is the weakest in the back chain. And this is a lot of people. It is *extremely* important to keep the back as long as you can absolutely straight, if not even slightly extended. Control in a mirror. If you can reach a true 90 degrees angle between femur and lower back, you already will feel a deep stretch in the ham string, without putting any distress to the lower back. Have fun!
A rubber band on a pull up bar if you don't have rings. When I was young I could do pistol squats without any training but I cant do them now that I'm 65 and 25 pounds heavier LOL. I'm guessing I could if I trained for a few months. The hard part is not getting up but holding the one leg out without it hitting the ground. Another good way to work up to it is getting up onto a tall jump box one leg at a time.
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.
Am going to try and learn how to do a pistal squat it’s so hard lol my lags are so shaky and wobbly can’t stay still I need more stability in my ankles !! Will do them everyday
@@paule.2687 I agree. I just said that i feel a deeper stretch in the hamstring with an extended lumbar spine, instead of a flexed one. I do other exercises for my back :)
Yoga is everything to be done at home ... Thousand years back... Minus the Gym talks it in a clear manner... Hats off... Many of ur articles r there in Indian Style including the Pistol squat n the Angamardhana ( Pls Google it ...it's in Isha Foundation ) ... I am very much impressed with handstand teaching session... Nowadays u don't talk much about that... Pls carry on more on that
Just a note: I’m hypermobile which means that I’m able to put my palms flat on the ground while keeping my legs locked out. I wouldn’t recommend people like this to do the similar stretch you outlined. It doesn’t hurt in the moment but can contribute to aches for days after
Great video - thanks so much for sharing your knowledge - I look forward to one day being able to perform a pistol squat - I’m turning 56 this July - one is never too old to learn something new.
I was in physical therapy for a knee injury and they had me doing hamstring stretches with a dog leash. Lay on your back flat, put the loop of the leash around one foot, and pull that up while laying flat. It’s probably a better way to stretch the hamstring than standing and doing the old fashioned touch your toes version. It’s probably better for the low back.
So much more helpful then my physio. Thank you. Apparently to strengthen my weak legs I should be able to do deep balanced 1 legged squats from the get go. And if I can't. Well just keep trying. The progression of this feels good I think I'm going to pursue it.
If you want to stretch your hamstring without stressing your back/spine, lay on your back, put one leg in the air, and pull your leg forward. You can even do this with belt or band to gain leverage.
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.
Just started my pistol squat journey while on lockdown. Making very slow progress, but progress nonetheless! Someone mentioned buttwink earlier. Buttwink is overhyped and can depend on individual physiology. There is 'bad' buttwink and 'natural' buttwink. Quite a few videos on YT address this. Same with knees not going too far forward.
Yea these stretches all work . If u have a nerve block too and if ur recovering from it . Cuz if u have blockage it’s impossible to do anything involving the posterior chain
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.
![How To PISTOL SQUAT [Full Progressions] // School of Calisthenics](http://i.ytimg.com/vi/hHxm3VbuS-w/mqdefault.jpg)
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
Bro so helpful
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 RUclipsr 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
The counterweight step really works! I am 66 and just did my first (counterweighted) pistol. A big smile when I did it.
Congrats! 👏
This guy gives information so fast yet so clear, that no one comments a list of the video's summary
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
The best tutorial for pistol squats. Absolutely basic for those of us who train at home. Greetings from Argentina!!
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
Been looking at loads of pistol squat videos on RUclips 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
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?
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
I've been working on this for a couple of weeks now. The best instruction I've found on RUclips to learn the pistol squat.
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.
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.
For those with anterior pelvic tilt, your hamstrings feel tight because the pelvis is tilted in such a way that the hamstrings are being excessively lengthened so stretching it will only make it worse. Rather than stretching the hamstrings, focus on strengthening them and the glutes and also stretch the hip flexors often.
This whole time I was doing an ankle stretch instead of a calf stretch because I bent my leg instead of keeping them straight 1:40
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
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.
Best tutorial ever
Hey, mate, thanks for spotting on split squats - i have no problem with normal deep squats but when i try to do elevated pistols (even on min range of motion) - afterwards i feel discomfort in my knee joints. After your video i have tried split squats and thoose are really what i need to strengthen my knees before i can safely proceed with pistol. Will stick with split squats for while
the counterweighted pistol squats helped me so much because im capable of doing the pistols but keeping my balance is really tough
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.
Life has its own ups and downs,we call it squats😹😹💪💪
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!
Great tutorial many thanks
Thank you for this. I am gonna definitely gonna start this today. Many thanks for all the hard work you put into this, Ryan.
Very nice tutorial. The only thing missing for me would be a Soleus stretch/mobility exercise, which would lessen the toppling over backward effect at the bottom of the pistol.
I set goal to complete at least one pistol squat by the end of the summer, this is extremely helpful!
I believe in you, to tell me when you can do it
you done it?
@@theeternalgus9119 Didn't achieve it yet
@@Zer0sVoid You'll get there 💪
@@theeternalgus9119 thanks dude 💜
Day one progression 5, 8 reps right leg 5 reps left leg 5kg counter weight, thank you for the video
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!!
Great video! The pistol squat was actually the 1st advanced calisthenics exercise i learned! Along with the one arm pushup!
great tutorial, finally i found a way out of the tunnel :) it was always my dream to be able to do it.
small add-on though, regarding the standing ham string stretch. the way you show it can be dangerous for many people's lower back. Meaning, to those for whom the lower back is the weakest in the back chain. And this is a lot of people.
It is *extremely* important to keep the back as long as you can absolutely straight, if not even slightly extended. Control in a mirror. If you can reach a true 90 degrees angle between femur and lower back, you already will feel a deep stretch in the ham string, without putting any distress to the lower back. Have fun!
brother can you do a short follow up video on this with only the exercises so can play and practice? Great video and hats off
the best progession tutorial ive seen so far.
A rubber band on a pull up bar if you don't have rings. When I was young I could do pistol squats without any training but I cant do them now that I'm 65 and 25 pounds heavier LOL. I'm guessing I could if I trained for a few months. The hard part is not getting up but holding the one leg out without it hitting the ground. Another good way to work up to it is getting up onto a tall jump box one leg at a time.
6'5?
@@jamwhis1016 65 years old
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!
bout to do assisted pistol squats all over the neighborhood on everyone's mailbox
Am going to try and learn how to do a pistal squat it’s so hard lol my lags are so shaky and wobbly can’t stay still I need more stability in my ankles !! Will do them everyday
Go Portia ! Awesome !
the counter balance with a weight is gold.
These look like the best progressions to getting to a pistol squat that I have seen to date, than you very much!
When streching the hamstring, i do it without flexing my spine. It makes me feel a deeper strech
Yeah, the way he showed in the video looks like it might hurt the back eventually.
@@vincaslt also promotes poor posture.
Not at all, the spine also needs flexibility stretches, El Eggs from Calimove recommends to do it like this if you want to stretch your spine as well
@@paule.2687 I agree. I just said that i feel a deeper stretch in the hamstring with an extended lumbar spine, instead of a flexed one. I do other exercises for my back :)
Yoga is everything to be done at home ... Thousand years back... Minus the Gym talks it in a clear manner... Hats off...
Many of ur articles r there in Indian Style including the Pistol squat n the Angamardhana ( Pls Google it ...it's in Isha Foundation ) ... I am very much impressed with handstand teaching session... Nowadays u don't talk much about that... Pls carry on more on that
That’s a beautiful kitchen
Anna Yuqi thanks. I passed that compliment on to my wife and she loved it :)
I absolutely love you right now. Just performed my first pistol squat with a little extra weight ❤ thank you
Glad that counterweight step helped!
Haha Ive been waiting for this video, havent seen it yet will be interesting. Merry Christmas!
Merry Christmas
I've given up working on my pistol squat but your high quality instructions motivated my to work on it!
Just a note: I’m hypermobile which means that I’m able to put my palms flat on the ground while keeping my legs locked out. I wouldn’t recommend people like this to do the similar stretch you outlined. It doesn’t hurt in the moment but can contribute to aches for days after
It is a never ending journey my friend, one that I am starting (with calisthenics that is) at age 62.
You are a very good professional.
Thanks dude really
You are seriously saving lives
For real
I like your methods of teaching. Best of lots. Thanks
Very good progression plan, I will let you know how it goes.
Stumbled upon this amazing video, thanks for sharing.
Great video - thanks so much for sharing your knowledge - I look forward to one day being able to perform a pistol squat - I’m turning 56 this July - one is never too old to learn something new.
Absolutely! Age is just a number.
Well explained and performed. Very easy to follow
Thanks! Elevated single leg was just what i needed
Thank you.
Great step by step, especially step 5! THX.
Liking before watching 👍
Sunbeam
Your content is top notch 👍👍
This is the most thorough explaination of the progressions to get this movement down. Thanks a bunch!
Honestly the best tutorial, very constructive & coherent!!
I was in physical therapy for a knee injury and they had me doing hamstring stretches with a dog leash.
Lay on your back flat, put the loop of the leash around one foot, and pull that up while laying flat.
It’s probably a better way to stretch the hamstring than standing and doing the old fashioned touch your toes version. It’s probably better for the low back.
You're reading my mind! This is exactly what I've been thinking about lately.
Your video popped up in my recommendations and finally something clean simple and useful! thank you.
That counterbalance technique is pretty clever. I'll have to try that.
So much more helpful then my physio. Thank you. Apparently to strengthen my weak legs I should be able to do deep balanced 1 legged squats from the get go. And if I can't. Well just keep trying. The progression of this feels good I think I'm going to pursue it.
Great explanations and hints. Bravo!
This step-by-step instruction is amazing. Thanks for putting this video together. Cheers.
If you want to stretch your hamstring without stressing your back/spine, lay on your back, put one leg in the air, and pull your leg forward. You can even do this with belt or band to gain leverage.
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.
Thanks! Pistol squats are one of my goals!
Great video!
Just started my pistol squat journey while on lockdown. Making very slow progress, but progress nonetheless! Someone mentioned buttwink earlier. Buttwink is overhyped and can depend on individual physiology. There is 'bad' buttwink and 'natural' buttwink. Quite a few videos on YT address this. Same with knees not going too far forward.
Trying to focus on the excellent explanations and guidance . But I keep getting lost in his eyes ! Honestly, you're is a beautiful human being.
Very cool video! Thank you!
Best video on the topic
Thank you. This is so helpful.
Merry Christmas Ryan! Awesome vid again. Keep up the fantastic work!!
Very helpful. My paid calisthenics program did not include these progressions and found myself super sore doing just assisted pistol squats
Really helpful video ! all the best for the future and keep making videos to help others.
Thank you so much 🙂
Fantastic! Thank you.
Very nice! One can also use rubber bands to progress. Great tutorial.
Yea these stretches all work . If u have a nerve block too and if ur recovering from it . Cuz if u have blockage it’s impossible to do anything involving the posterior chain
I like this guy but i cant ignore the fact that he looks like johny sins
Amazing video! Thanks for this! 👊🔥
Glad you found it helpful! 😊
Thanks man, I'm seeing myself progress steadily in this. Best vid by far.
I already do pistol squat but watching this to make my form clear
Ryan , great Exercises to workout without using weights 💪
Commenting for the algorithm because this video seems to be helpful
The best progression I have seen so far.
Very helpful information. THANK YOU!👏
Excellent advice. Thanks.
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.
Wow great progressions! Fantastic presentation too!