Can't go rock bottom on pistols

[Ken Froese]

Can you put both feet together and drop to a rock bottom squat?

[avilezj]

Originally Posted by Ken Froese

Can you put both feet together and drop to a rock bottom squat?

I mention I can do a +bodyweight FULL front squat

[Chiggers]

Have you worked through all the progressions in the Naked Warrior?

One thing you could look at is getting yourself down into the bottom position with a weight and working on holding yourself there, fully zipped up. Don't do anything but get set in that position.

Then work on bringing your straight leg back into a rock bottom squat and then swapping as per NW.

Also make sure you are pulling yourself down actively into the 'hole'.

I have recently got myself there and it took time. It also took a complete adherence to the progressions in the NW and the willingness to give it the time necessary to get there. I was on progressive boxes getting lower and lower seemingly for ever. Why not get a box lower than parallel. Pull yourself down to it. Chill. Then drive back up through the heel. Work there for a while.

Take your time and work the tension techniques.

[avilezj]

Originally Posted by Chiggers

Have you worked through all the progressions in the Naked Warrior?

One thing you could look at is getting yourself down into the bottom position with a weight and working on holding yourself there, fully zipped up. Don't do anything but get set in that position.

Then work on bringing your straight leg back into a rock bottom squat and then swapping as per NW.

Also make sure you are pulling yourself down actively into the 'hole'.

I have recently got myself there and it took time. It also took a complete adherence to the progressions in the NW and the willingness to give it the time necessary to get there. I was on progressive boxes getting lower and lower seemingly for ever. Why not get a box lower than parallel. Pull yourself down to it. Chill. Then drive back up through the heel. Work there for a while.

Take your time and work the tension techniques.

I use a box which is lower than parallel (a foot tall). The thing is that when I am doing it with no box, I fall at the end.

[Ken Froese]

Originally Posted by avilezj

I mention I can do a +bodyweight FULL front squat

I did not ask if you can do a Full bodyweight squat. I asked if you can do a full squat with your feet together, that means your feet and knees touching. There is a big difference between the two.


No need for the sarcasm when someone is trying to help you.

[avilezj]

Originally Posted by Ken Froese

I did not ask if you can do a Full bodyweight squat. I asked if you can do a full squat with your feet together, that means your feet and knees touching. There is a big difference between the two.


No need for the sarcasm when someone is trying to help you.

Sorry if you considered my comment sarcastic. I thought you were saying if I could do it with both feet. Sorru for my misunderstanding.
Your question. Right now I have a small hip flexor issue so what I do on the negative is separate the knees a bit. But I can get up.

[Ken Froese]

Then go rock bottom on 2 feet, put one leg out and up on one.

[Chiggers]

Originally Posted by avilezj

I use a box which is lower than parallel (a foot tall). The thing is that when I am doing it with no box, I fall at the end.

Do what Ken recommends and what i recommended in my post. If you currently have a box that is a foot tall get one that is 1/2 a foot and then a 1/4 of a foot. Concentrate on the zipping up / tension techniques, pulling yourself down and patiently practice. You will then get there.

(you didn't answer as to whether you have worked all the way through the progressions in the Naked Warrior. If you haven't i recommend it.)

The pistol is one move that can be particularly elusive and takes consistent work. The time is well spent and all the little steps in between to finally get rock bottom aren't going to do you any harm.

Good luck and let us know when you get it. It was a satisfying PR for me so i expect you will love it.

[0311bravo]

It sounds to me like this is an ankle mobility issue. I'd be interested to see video of your rock bottom squats on two legs to see if any compensation is occurring. Going on one leg might be ruling that compensation mechanism out and exposing the weakness. Getting an FMS done as well as hitting the Z-drills is the way to go. Some stuff you're not going to be able to just push through. I found that out the hard way.
The recommendation on using the progressively lower boxes will work if you have the mobility to do it, but if you don't all the progressions in the world won't matter. You just can't do it. Understand that with corrective exercises, stretches, etc. it takes a while for those things to take hold and become the rule. It took me a good three months after I identified the problem for my corrections to even begin to take hold and have me doing pistols on my left leg again.

[Ken Froese]

avilezj

Try this........ kneel down in front of a wall in the lunge position with bare feet. The leg that is up, put your toes up to the wall. Keeping your heel down, push your knee forward and touch the wall with your knee. Now move your foot back a 1/2 inch from the wall and pump your knee forward again till it touches. Keep doing this a 1/2 in farther each time, remember the heel can not come off the floor. Measure the distance from the wall to your toes when you hit the point that you can no longer touch the wall with your knee. Let me know what you come up with.