The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 1 of 2 12 LastLast
Results 1 to 10 of 11
  1. #1
    Reinhardt is offline Senior Member
    Join Date
    Nov 2008
    Location
    Hannover, Germany
    Posts
    171

    Default pistol form question

    Comrades,
    i can do a full pistol quite easy with an elevated heel (e.g. business shoes), but without heel elevation i need to hold something light (e.g. five pound plate) in front.
    What does that tell me? Is that a problem in any way?

  2. #2
    Al_Kavadlo is offline Senior Member
    Join Date
    Nov 2011
    Location
    NYC
    Posts
    304

    Default

    It tells me you're lacking core strength and/or flexibility. I'd stay away from elevating your heel as it can put pressure on the knee - the counterweight is a better method of eventually working toward a full pistol.

    Check out this article I wrote about pistol squats for more. Read the comments under the article, too.

  3. #3
    Reinhardt is offline Senior Member
    Join Date
    Nov 2008
    Location
    Hannover, Germany
    Posts
    171

    Default

    Thanks, Al!

    I've read your article and will put it to practice.
    Still, how about one's built? limb length etc.
    I'm not searching for excuses, i just want to understand.

  4. #4
    Al_Kavadlo is offline Senior Member
    Join Date
    Nov 2011
    Location
    NYC
    Posts
    304

    Default

    Quote Originally Posted by Reinhardt View Post
    Thanks, Al!

    I've read your article and will put it to practice.
    Still, how about one's built? limb length etc.
    I'm not searching for excuses, i just want to understand.
    Tall people with long femurs tend to have a harder time with the pistol, but it's a difficult move that takes a lot of practice no matter what. If you really want it, be patient and don't give up.

    By the way, I'm coming out with a new book next year that will focus pretty heavily on the pistol as well as several other key bodyweight exercises that weren't covered in Raising The Bar.

  5. #5
    Join Date
    Oct 2011
    Posts
    47

    Default

    Reinhardt, check your ankle mobility, hamstring flexibility.
    [URL]http://pharaohsarmyfitness.blogspot.com/[/URL]
    [URL]http://www.facebook.com/pages/Pharaohs-Army-Fitness/128666853818655[/URL]
    [URL="http://twitter.com/#%21/pharaohsarmyRKC"]http://twitter.com/#!/pharaohsarmyRKC[/URL]
    [URL="http://www.youtube.com/user/pharaohsarmy"]www.youtube.com/user/pharaohsarmy[/URL]

  6. #6
    Steve Freides is offline Senior Member
    Join Date
    Nov 2008
    Posts
    7,649

    Default

    Quote Originally Posted by Reinhardt View Post
    Comrades,
    i can do a full pistol quite easy with an elevated heel (e.g. business shoes), but without heel elevation i need to hold something light (e.g. five pound plate) in front.
    What does that tell me? Is that a problem in any way?
    To me it says that dorsiflexion might be the big issue for you - try addressing that specifically, and try stretching everything involved right before you do your pistols - toe touches or similar to hit the back and the hamstrings.

    I worked up to my first bw-only pistol using "barbie" dumbbells. Get yourself a pair each in 3, 2, and 1 lb. Start with a 3 lb. in each hand, work up to 5 reps, then go through the process again with 2 lb-ers, work back up to 5 reps, and so on. It's a simple but solid approach. You can also structure a progressive workout where, e.g., you do 3 reps w/ 3 lb-er in each hand, followed by 2 reps w/ 2 lb-ers, and finally a single w/ a 1 lb in each hand.

    Also experiment with the straight leg - I far prefer to bend my ankle and drive through my heel to having a pointed toe but try both and see what's best for you.
    -S-
    Steve Freides
    [url]http://www.kbnj.com[/url]
    [url]http://RideChickens.blogspot.com[/url]

  7. #7
    md corral is offline Senior Member
    Join Date
    May 2009
    Location
    Union City, CA (Bay Area)
    Posts
    539

    Default

    I've not read Al Kavaldo's blog post on the pistol yet...I'll get around to it soon.

    But Steve Maxwell's post on becoming a "Pistolero" has helped me a bunch to finally get to the naked pistol.

    http://maxwellsc.com/blog.cfm?blogID=60

    That along with CC squat progressions.

    He's got several explanations throughout as to why people can't get it (too much ab fat, lack of flexibility in ankles, calves, feet, hips as some examples)

  8. #8
    Com. Stefan is offline Senior Member
    Join Date
    Jan 2011
    Location
    Lund, Sweden
    Posts
    599

    Default

    Quote Originally Posted by Steve Freides View Post
    I worked up to my first bw-only pistol using "barbie" dumbbells. Get yourself a pair each in 3, 2, and 1 lb. Start with a 3 lb. in each hand, work up to 5 reps, then go through the process again with 2 lb-ers, work back up to 5 reps, and so on. It's a simple but solid approach. You can also structure a progressive workout where, e.g., you do 3 reps w/ 3 lb-er in each hand, followed by 2 reps w/ 2 lb-ers, and finally a single w/ a 1 lb in each hand.
    This is a solid idea. You can also try to repeat my experience. The first time I did a pistol I did it with 5 kg in my hands. I definitely couldn't do one without any weight. That SAME workout, just by removing 1,25 kg at a time, I eventually did the "naked" pistol. It's much easier to start with a weight. Now, you might not be able to get the naked one the same workout, but if you can do one with counterweight it won't be long until you can do the real deal.

    Good luck.

  9. #9
    BillLumbergRKC is offline Senior Member
    Join Date
    Nov 2008
    Posts
    525
    Blog Entries
    2

    Default

    you favor the counterweight method eh? i've been thinking that progressing to lighter and lighter weighted pistols might be a way to work on ankle mobility. what do you think?

  10. #10
    JasonL.Ac. is offline Senior Member
    Join Date
    Nov 2008
    Posts
    709
    Blog Entries
    75

    Default

    If you can do it with a 5 pound plate, then I would use Steve's method and you'll probably get there in the not too distant future.

    Pistols are heavily body-type dependant, some people will never be able to do them without a counterweight, some people can do them the first time they see them. This is more of a limb-length/ratio issue than anything else, not really a matter of mobility or flexibility I find.
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close