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  1. #11
    gspgan is offline Member
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    Sorry to barge in on this thread ..Just wanted to share my issue looking for a direction.
    I have just started working on the Pistol Squat. I have been able to do close squats without falling back. However I had to use a counter weight to balance while squatting down.But thats where I get stuck, I am unable to move up with the counter weight on .

    Looking for directions,progressions that would help me with this.

    Thanks

  2. #12
    rastaman is offline Junior Member
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    I'm still learning the pistol myself, and have not had balance issues, but from what your saying you may need to progressively reduce the amount of counterweight you are using until you don't need a counterweight for balance.

    I have never squatted with weights. So for the last 11 months on CC is the first time I have squatted.

    I find that step 9 using a soccer ball to assist with rising is helping build strength.

    I am now using my kids smaller ball 3/4 height of soccer ball. I will probably deviate from the progression standard reps for this step and instead progress with less assistance each time I reach 10 reps.

    Good luck.

  3. #13
    jetronin is offline Senior Member
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    It actually states somewhere in the book, that if it's just not happening, drop back and restart. Or go back to regular squats and slowly edge your feet closer over the months until you're close squatting confidently.

    I had the same problem btw. I could pistol with a counterweight no problem. Close squat in boots, but not barefoot. I'm currently working on squatting with my feet 1 inch closer every workout. Barefoot. And it's definitely improving my squatting.

    Something else I recently added which seems t be helping my ankle mobility. Every day i do the trifecta, I also do 2 sets of 5 overhead squats with a broom handle. I just thought it'd be a good movement to learn (and, frankly, if Dan john recommends it then it's probably a good idea). But it appears to be helping.
    "Strength does not come from physical capacity.
    It comes from an indomitable will"-Mohandas K. Gandhi.

  4. #14
    md corral is offline Senior Member
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    Quote Originally Posted by gspgan View Post
    ...I have just started working on the Pistol Squat. I have been able to do close squats without falling back. However I had to use a counter weight to balance while squatting down.But thats where I get stuck, I am unable to move up with the counter weight on .

    Looking for directions,progressions that would help me with this.

    Thanks
    I personally do not like to or want to pistol squat with a counterbalance as a necessity. Someday I may try to do a personal record for weight or work up to a Beast KB pistol. But I don't want to have to rely on that "crutch" of a counterbalance.

    In priority order I'd suggest:

    1. Buy this and follow it (CC): http://www.dragondoor.com/shop-by-department/books/b41/

    or

    2. Read this and follow it (Steve Maxwell): http://maxwellsc.com/blog.cfm?blogID=60

    or

    3. Buy this and follow it (NW): http://www.dragondoor.com/b28/

  5. #15
    md corral is offline Senior Member
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    Quote Originally Posted by Haraldfather View Post
    md corral, I've also been on sep 7 since january and are now doing them with with my feet dragging on the floor. Not to mention that I'm adding bottom holds to the Trifecta.

    The difference between our stories would be that I didn't find the close stand squats hard and and worked up to double progression standard quite easily. The problem seems to be that my left side is so much weaker that it's silly. My left knee also have a tendency to bother me and I don't really trust it. I'm quite sure it's because of the weakness surrounding it. It's also amazing how much less flexible I feel in the bottom position. Falling backwards have not been an issue while squatting but is another thing that happens when trying with a basketball.

    Anyway, I'm glad I can now practice them at all, after months of goblet squats, front squats and figuring out the bottom position. I can't, or dare, however meet the beginner standard on my left side so I'm doing them assisted with a chair.

    The good thing, and what have kept me trying, is that when I find the right groove my left knee actually feels better than ever.
    Wow Haraldfather! I'm totally surprised that I'm not the only "crazy" person or committed person or whatever that's been doing step 7 for ~10 months!

    In terms of groove and feeling strong, especially knee mechanics, I've found that if I really think about putting a lot of weight on the big toe and squatting "over" the down leg (vs. having my center of gravity more towards the middle of my body instead of really solidly over my plant let...if that makes sense at all), I feel much stronger. But also and thankfully for me, I've not suffered from knee problems much in my life.

    You mention how much weaker your left side is. I continue to be blown away by how CC continues to dredge up massive holes in my strength and conditioning that I would have not found otherwise. For example, Horizontal Pulls, Jack Knife Pulls, Close Squats, Step 2 Bridges have all been amazingly hard for me to progress through. But I'm glad I've worked them.

    By the way, I was over at Stanford University yesterday on a nice day and felt like trying some pistols....I hit 5 right and 3 left pretty well with flat Vans skateboarding shoes. That felt good! It was a PR for sure.
    Last edited by md corral; 10-14-2012 at 04:54 AM. Reason: Added something

  6. #16
    md corral is offline Senior Member
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    Quote Originally Posted by jetronin View Post
    It actually states somewhere in the book, that if it's just not happening, drop back and restart. Or go back to regular squats and slowly edge your feet closer over the months until you're close squatting confidently.

    I had the same problem btw. I could pistol with a counterweight no problem. Close squat in boots, but not barefoot. I'm currently working on squatting with my feet 1 inch closer every workout. Barefoot. And it's definitely improving my squatting.

    Something else I recently added which seems t be helping my ankle mobility. Every day i do the trifecta, I also do 2 sets of 5 overhead squats with a broom handle. I just thought it'd be a good movement to learn (and, frankly, if Dan john recommends it then it's probably a good idea). But it appears to be helping.
    For close squatting without falling backwards or counterbalance I used the progression that John DuCane specified in his Qigong Recharge DVD for the Wall Squat or Chinese Squat (can't remember what he called it off hand). I got a smaller phone book and put it under my heels. Then pulled out ~3-5 pages pretty much daily as I practiced. He specifies pulling out a page a day but I went a little faster. Even though I did 3-5 pages it took me 2 or 3 months to get to where I wanted to be without counterbalance.

  7. #17
    md corral is offline Senior Member
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    delete delete delete......
    Last edited by md corral; 10-14-2012 at 04:55 AM. Reason: deleted duplicate post

  8. #18
    jetronin is offline Senior Member
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    Quote Originally Posted by md corral View Post
    For close squatting without falling backwards or counterbalance I used the progression that John DuCane specified in his Qigong Recharge DVD for the Wall Squat or Chinese Squat (can't remember what he called it off hand). I got a smaller phone book and put it under my heels. Then pulled out ~3-5 pages pretty much daily as I practiced. He specifies pulling out a page a day but I went a little faster. Even though I did 3-5 pages it took me 2 or 3 months to get to where I wanted to be without counterbalance.
    That's pretty damn clever, never thought of that. The increments would be so small you wouldn't even notice. Cheers, I'll give that a whirl. Who actually uses their phone book now anyway? May as well get some use out of it. :-)
    "Strength does not come from physical capacity.
    It comes from an indomitable will"-Mohandas K. Gandhi.

  9. #19
    Cal. is offline Member
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    WOW! What a massive load of helpful feedback and advice, thank you guys!

    It's amazing how many totally different ways Step 7 manages to challenge everyone. It definitely highlights how different we all are.

    Looking to my own particular challenges with this move I found Lt_Dan's post (below) to be most helpful (for me).

    Quote Originally Posted by Lt_Dan View Post
    First off, don't worry about the clicking/popping. I have the same thing in my right leg. All I can say is just practice, practice, practice everyday. And if it doesn't tucker you out, practice more. New Blood is pretty infrequent, and the Uneven Squat is an awkward move. I struggled, I practiced, I conquered. Have you tried flexing your non-working leg's calf and heel? That helps me straighten out my non-working leg.
    I've been playing around with your (emphasized) suggestion (above) since you posted and have found it to be a great help. In fact concentrating on the non-working leg makes the working leg's job nearly unnoticeable for me - fantastic.

    I've settled on doing this, with one hand lightly holding a chair for balance, till I can keep both non-working legs completely straight throughout. When I've mastered that I'll restart Step 7. After my last proper legs workout (Monday 15th) I actually got some DOMS for the first time (never had any before from Step 1 till then); I've had DOMS on the other 3 big moves all the way.

    I'm looking forward to being on Step 7 on all 4 moves so I can get started on Bridges and HSPUs. Thanks for your help Lt_Dan, highly appreciated.

  10. #20
    Jeff is offline Senior Member
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    Quote Originally Posted by md corral View Post

    Things that have helped me (my progress is probably not the model to follow :] ) make snail pace slow forward progress:

    2) Recently adding a static bottom position pistol position hold (from Steve Maxwell) to my nearly daily CC2 Trifecta Training. Yesterday I got 30 seconds of static hold straight through with each leg. Just 2 or 3 months ago I could barely hold for 5 seconds
    Since descending down to the bottom position is the hard part, I might hold onto something to help me get to the bottom position and then let go and hold the static position. I used daily static holds to help me master the close squat, and that might be what I need to progress to the pistol. It suprises me now how easy the progression standard for close squats is, but how hard it seems to descend in a one legged version, even with one foot on a basketball.

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