A Pistol Squat Progression That Actually WORKS (Full Tutorial)
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- Опубликовано: 23 дек 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 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!
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.
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
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!
This guy gives information so fast yet so clear, that no one comments a list of the video's summary
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
The best tutorial for pistol squats. Absolutely basic for those of us who train at home. Greetings from Argentina!!
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 RUclips to learn the pistol squat.
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!!
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
Best video I have seen on this topic, so informative, will keep you up to date!
Thanks man, I'm seeing myself progress steadily in this. Best vid by far.
This step-by-step instruction is amazing. Thanks for putting this video together. Cheers.
I am beginning my pistol squat journey. This video was very helpful.
This is the most thorough explaination of the progressions to get this movement down. Thanks a bunch!
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.
Finally this progression is made! This is super helpful! Thanks a lot!
Your video popped up in my recommendations and finally something clean simple and useful! thank you.
Well explained and performed. Very easy to follow
Great video! The pistol squat was actually the 1st advanced calisthenics exercise i learned! Along with the one arm pushup!
Honestly the best tutorial, very constructive & coherent!!
I've given up working on my pistol squat but your high quality instructions motivated my to work on it!
Great tutorial many thanks
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
Merry Christmas Ryan! Awesome vid again. Keep up the fantastic work!!
You're reading my mind! This is exactly what I've been thinking about lately.
Wow great progressions! Fantastic presentation too!
These look like the best progressions to getting to a pistol squat that I have seen to date, than you very much!
Great explanations and hints. Bravo!
That was really helpful, thanks
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 your videos, thanks for sharing!!
Excellent advice. Thanks.
Thanks for the video
Very cool video! Thank you!
Great tutorial! Thank you!
Stumbled upon this amazing video, thanks for sharing.
Thanks! Pistol squats are one of my goals!
Very helpful information. THANK YOU!👏
Fantastic! Thank you.
Very detailed. Thank you.
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!
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
thank you sooo much! it worked so well with me!!
Another really good video, Ryan. After watching I'm gonna try your pistol progressions starting tomorrow AM!
Love the 5th step, thank you! This was the missing link.
Thank you. This is so helpful.
Great step by step, especially step 5! THX.
Great video! Thanks for this info! 👌
I like your methods of teaching. Best of lots. Thanks
Your content is top notch 👍👍
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 dude really
You are seriously saving lives
For real
Awesome content!👍
You are a very good professional.
very good tutorial!
Haha Ive been waiting for this video, havent seen it yet will be interesting. Merry Christmas!
Merry Christmas
Absolytely wonderfull video!
Very helpful indeed 👍
The best progression I have seen so far.
Amazing video! Thanks for this! 👊🔥
Glad you found it helpful! 😊
Great tutorial!!!!!
Really helpful video ! all the best for the future and keep making videos to help others.
Thank you so much 🙂
Great video!
This is really really good, thanks Ryan :-)
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
thank you ! great video
Tnx for this video. It's very usefull! 💪
Thanks this is great!
Thank you 🙏👊🏽
THANK YOU. Right now I can make it down, just can't come back up. Will try your steps. Happy Quarantine to ya!
Thank you.
wow, just wow!! Thank you!!!
I absolutely love you right now. Just performed my first pistol squat with a little extra weight ❤ thank you
Glad that counterweight step helped!
Really nice tutorial! Thanks! I'm trying this today.
Subscribed :)) Hugs from brazil
Awesome video
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.
Wow! This is super helpful
cool stuff bro keep it up
Best video on the topic
Good man
Very impressive ❤❤
Thanks buddy!
First video of yours I've seen. Subscribed before the video ended.
Homie is 💯!!! zero bs
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.
the counterweighted pistol squats helped me so much because im capable of doing the pistols but keeping my balance is really tough
Ryan , great Exercises to workout without using weights 💪
Thanks for information
Thank you Ryan
You explain everything very nicely.Love from Bangladesh brother.💜💜💜
This guy is saying very good stuff !
Keep up !
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.