Can't go rock bottom on pistols

[avilezj]

I don't know what is the source of the problem. I can do full ass to grass bodyweight frontsquats but on the single legged squat I can't go deeper than half squat (a bit less than 90 degrees)

Help will be appreciated. Thanks in advance.

[Shank]

Strength? Balance? or Pain?
-Try a counterweight
-Try doing pistols on a bench where your free leg can hang down a little bit
-Post a video if you can.

[avilezj]

It's balance

[Josef]

I've always thought it was strange to consider balance a limiting factor for pistols. It's more often a matter of strength, flexibility, or technique and people just say it's balance. Maybe a core disconnect in the single leg stance. Try out the hurdle step of the Functional Movement Screen. You'd be surprised.

It sounds weird, I know, but I usually demonstrate this by getting plastered (I think destroyed is more accurate) and cranking out some pistols. I mean unable-to-walk-a-remotely-semi-straight-line or structure-a-sentence drunk and still being able to do them. Keep in mind that I'm by no means an expert or a professional. I'm not even saying it isn't balance. Just something weird I've noticed.

[0311bravo]

Almost every time someone tells me they can't balance they aren't tightening up enough. Try Single Leg Deadlifts to learn how to stabilize through tightening up. Focus on firing your calve muscles and 'zipping up' the muscles of the leg into the hip socket.

[Ken Froese]

Balance can definitely be a factor.

I recently picked up Steve Cotters DVD Mastering the pistol. All his programing starts with balance drills first.

When I spoke with Pavel about some pistol issues I was having, he suggested some balance drills among other things.

[0311bravo]

Originally Posted by Ken Froese

Balance can definitely be a factor.

I recently picked up Steve Cotters DVD Mastering the pistol. All his programing starts with balance drills first.

When I spoke with Pavel about some pistol issues I was having, he suggested some balance drills among other things.

I recommend checking out that DVD as well. I picked up some useful stuff from it.

[Ryan C]

I also cannot go rock bottom on pistols. I had some pretty bad ankle injuries several years ago which have had an effect on my ankle flexibility. I know it's not a strength issue because I can do one fine if I let me heel come off the floor. If I do a proper pistol though with my foot flat on the floor I have very limited flexibility and can only go to about 90 degrees before I fall backwards. I've been working on ankle stretches but progress is extremely slow. I'm not sure if I should just keep working on ankle stretches or if something else would help more.

[0311bravo]

Originally Posted by Ryan C

I also cannot go rock bottom on pistols. I had some pretty bad ankle injuries several years ago which have had an effect on my ankle flexibility. I know it's not a strength issue because I can do one fine if I let me heel come off the floor. If I do a proper pistol though with my foot flat on the floor I have very limited flexibility and can only go to about 90 degrees before I fall backwards. I've been working on ankle stretches but progress is extremely slow. I'm not sure if I should just keep working on ankle stretches or if something else would help more.

Check into Z-Health for the ankle mobility. Otherwise start using a counter-balance (hold a kettlebell out in front of you) and I think that will fix the issue.

[avilezj]

I tried counter balancing and I got somewhat deeper than parallel. BUT... if it's not FULL, then it's nothing. What balance drill could I use. I hope Pavel gives some advice since he is returning tommorow.