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  1. #21
    305pelusa Guest

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    Quote Originally Posted by Stevie D View Post
    Fantastic post. In addition, I would add weak knees. Can you do 20 close squats all the way to the ground?
    Sure sure. I agree. My point is that there can be so many reasons why X person can't do Pistols, with ankle mobility being so far down the list! Hip flexor weakness, hip mobility, strong core, focused mind, tensioning of the leg muscles, and even strong "shin" muscles would be the top priorities in my opinion for the Pistol. Ankle Mobility? Maybe. But if you can manage an Airborne Lunge, it just CAN'T be it. It wouldn't make sense, would it?

    I personally can manage more than 50 Close squats (and I don't mean the CC way. I mean both insides of the feet touching, and both of the sides of the knees touching). When you reach the bottom, letting out a sigh of relief helps to go lower. VERY good exercise.

  2. #22
    305pelusa Guest

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    Quote Originally Posted by Silverfroth View Post
    I've found that my issues with them center around thy weakness - Getting into position, fluidly shifting and all that is great - but it's the extended leg that I have problems with, it's just damned hard to maintain. I can do a hard shaky one. . . and that's that.
    Not sure if you want advice, but I'll give my best one anyhow! First off, you need relatively un-tight hammies. 2-3 weeks of stretching was enough for me. After that, just doing Pistols maintained my flexibility.
    Secondly, powerful hip flexors. Keeping the leg as straight as possible helps me a lot, as it activates the quads. This in turn seems to give some good tension to my hip flexors (maybe cause one of the quads IS one of the hip flexors?). It helps me. It also places more weight forward, which allows you to push the butt back even more, which allows you to keep a shin even more perpendicular (but by a small degree).

    Finally, Hanging Leg Raises. They'll work out the hip flexors VERY nicely, keep your hammy flexibility that you gain, and teach you how to keep a compressed Core. HLRs were my dirty secret to work up to the Pistol, in addition to increasing hip mobility with the close squats and counterweight Pistols.

  3. #23
    Silverfroth is offline Senior Member
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    Thanks 305 - I'll work on the pistol and airborne lunge with this new input and see what I can manage.

    Good luck granite - I'm sure you can get it figured out.
    [CENTER][SIZE=3]Enjoy[/SIZE][/CENTER]

  4. #24
    Join Date
    Jan 2011
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    New Hampshire
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    ok so results from last night. last night was awsome! i squatted 375, a personal best and up 25lbs from about a month ago. after that i whent and grabbed a box about chair hight and did 5 wobbly pistols with each leg. I could do them controlled though (if wobbly is controlled, I wasn't falling to the seat). So with that done I did some pullups (also a new max, 183lbs of me with 90lbs strapped on for one rep, yes i got my chin over the bar...barely) then whent to the box that was half chair height. I could control almsot all the way down and the fell the last couple of inches to the box. I was however able to lean forward and with no assistance from other limbs muscle up to lockout. Heal stayed on the ground the whole time for both attempts.

    So based on this I would say that I'm not staying tight on decent. Capacity is there but I need to learn the propper groove.

    Thanks every one for your responses, I really apreciate it. This is why I keep coming back here with all my questions.
    [URL]http://theunassumingstrongman.blogspot.com/[/URL]

  5. #25
    fatman is offline Senior Member
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    I will agree it's a lack of specific strength.

    When doing close squats (or attempting to do them anyway) I get to a certain point and it's like someone hits an "off" button - my hips and legs are just not there anymore. In addition to that I have poor ankle mobility. I have never cared about these issues enough to address them, which is a mistake: I may not care whether I can do a pistol or not, but I hate weak points. I'll definitely work on the recommended exercises over the next few weeks. Thanks!
    [URL="http://heavyasareallyheavything.blogspot.com"]Fatman's Training Log[/URL]

  6. #26
    Stevie D is offline Member
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    Jun 2010
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    Quote Originally Posted by 305pelusa View Post
    Sure sure. I agree. My point is that there can be so many reasons why X person can't do Pistols, with ankle mobility being so far down the list! Hip flexor weakness, hip mobility, strong core, focused mind, tensioning of the leg muscles, and even strong "shin" muscles would be the top priorities in my opinion for the Pistol. Ankle Mobility? Maybe. But if you can manage an Airborne Lunge, it just CAN'T be it. It wouldn't make sense, would it?

    I personally can manage more than 50 Close squats (and I don't mean the CC way. I mean both insides of the feet touching, and both of the sides of the knees touching). When you reach the bottom, letting out a sigh of relief helps to go lower. VERY good exercise.
    I actually meant to ask "granite-state he-man" who started the thread whether he can do 20 close squats. But there you have it: 50 close squats! Wow. The point is that I also disagree that the culprit is ankle flexibility because I have seen people do pistol squats with their shins almost vertical. There are obvious other reasons like a stomach or lack of flexibility in the hips and back. But the one variable that seems to be overlooked is lack of knee and thigh strength in the bottom position. I would still like to know whether "granite-state he-man" can do 20 close squats, especially with the form that "305pelusa" is describing here.

  7. #27
    Join Date
    Jan 2011
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    New Hampshire
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    So i can do wobbly pistols with my right leg while holding a 25lb weight. My left leg doesn't seam to have the coordination to stay tight as i fall on my butt yet i have the strength to muscle up without help from any other limbs (still while holding a 25lb weight for balance).
    [URL]http://theunassumingstrongman.blogspot.com/[/URL]

  8. #28
    DTris is offline Senior Member
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    Dayton, OH
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    Something that I have heard mentioned in the past is to try to pull yourself down with the hip flexors. I do that on my CC squats and it helps a lot even on those.

  9. #29
    PusherUpper is offline Senior Member
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    Yesterday, I stuffed a small suitcase, for added weight to hold onto, and was able to do 3x20 CC closed squats. I had the same problem with wanting to fall backwards, when doing closed squats empty handed.

  10. #30
    Join Date
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    I'm aware of the "pulling myself down" trick, but it takes some practice. It is obvious though that this is practice related. As soon as I had something to counterbalance myself (the 25lbs) it became much much easier. Still took a lot of strength and I still can't do them well yet, but give me two weeks and I'm sure I'll be knocking off reps.
    [URL]http://theunassumingstrongman.blogspot.com/[/URL]

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