Friday, 2 January 2009

Pistols (One-Legged Squats)

This can be a difficult one to master, but it's likely to be much more valuable than two-legged, weighted squats as a training tool for sports because it forces you to maintain stability and balance. Couple of videos here showing how it's done and some tips for progressing. For most people it's going to be a while before they are easy enough that you need more than your own body weight, so the beauty of pistols is you can do them anywhere. This is my favourite hotel-room exercise.
Basic Pistols
Here's a video of Steve Maxwell making it look easy.

Assisted Pistols
There are a couple of ways you can do this - putting something under your behind...

...or holding onto something with your hands. Steve Maxwell is using something he rigged up here, but you could equally use any stable object at waist height to steady yourself, such as a bed.

Weighted Pistols
If you get good at pistols, maybe you would want to make things harder to bring the reps down. I think the best way is to use a weighted vest (or chains round your neck) - but you can also hold dumbbells or kettle bells in your hands. I am not good enough to have tried any - but here's someone who is...