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...
This is a good video of the strict technique, but my view is that you can choose to involve as little of your legs as you choose according to how much emphasis you want to put on them. As a rule, the heavier the weight, the more you will need the legs.
Single-Arm Dumbbell
This is a slightly unusual video, but it's the only one I could find that illustrates what I believe to be a single-arm dumbbell clean. Some people seem to think other, more controlled, rear-delt targeting movements can be classed as cleans. I disagree.
I haven't done proper squats for a while, since I now focus on pistols to work my legs - however, here is a gratuitous video of a very strong guy squatting an awful lot of weight on a barbell.
Barbell Plate Partial Squats
I am not sure whether anyone else does these, so here is a video of me doing it. It's a great way to throw in a controlled set of partial squats at the end of a routine, simply to get the cardiovascular system working. I like the fact that the plates determine how far down you can go and that the centre of gravity is different from when holding dumbbells. The plates seem to stabilise the body more. I typically do 50-100 reps as a finisher with a 20kg or 25kg plate.
Swiss Ball Squats
I was told to do these by my physiotherapist while recovering from knee surgery - without the dumbbells initially. I think this variation puts less pressure on the knee because of the stability offered by the ball and the fact it allows you to lean back as you perform the movement.
Use the technique shown here to clean the sandbag, then throw it into the air as high as you can, slightly forwards, so that it doesn't come back and hit you. This adds a plyometric (explosive) element to the movement you cannot get with a dumbbell or barbell because of the damage you would cause if you released them!
Clearly you need a sandbag that's not so heavy that it cannot be thrown - the one being used in the clean and jerk video is perhaps a little heavy...... Read more
Grab some dumbbells and carry them up and down the stairs. To get heavy enough to really tax yourself, you may need to use lifting straps or the grip will fail long before your legs or cardiovascular system. I like this because of the sequential effort. With stepping or box jumping there is always a point where you can rest. Stair climbing adds a new dimension to leg training - especially if you live on the 3rd floor, as I do!
Jump up onto something, ideally a box. Then do it again. Box jumps are simple and can be done anywhere you can find a stable platform. They can be very demanding and challenging if you want them to be - just choose a height and rep pattern accordingly. As well as the basic jump, I had to include some videos of more incredible jumping feats!
This first video, of the basic burpee, shows how I tend to do these. Some people seem to think that a proper burpee includes a press-up - and I will post a video of this and other tequniques in due course.
This is a versatile exercise, in that you can do it almost anywhere and you can make it pretty tough if you want to. It's essentially the same movement as a box jump - except that you do it on some steps or stairs. The photo shows the seating in the sports hall at my gym, where there are three large steps and, conveniently, a set of smaller steps for jogging down or doing smaller jumps up.
Using stairs for jumping allows you, in effect, to do many consecutive box jumps, which can be pretty demanding if you find a long enough set of steps. You can try jumping multiple steps at a time to make each jump harder, or perhaps jump each step but do so as quickly as you can.
Jumping Jacks are basically an easier version of the star jump. I find the former too light to have any tangible impact on my cardiovascular system, but for that reason it can be useful for recovery sets during circuits.
