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  1. #1
    Cal. is offline Member
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    Default ANOTHER Uneven Squats (CC Step 7) Thread!

    Help please guys!

    Before CC I could (and still can) do 5 reps (or more on a good day) of pistols (with or without shoes) in fair form.

    I restarted CC from scratch (on the New Blood routine) and have been spending a minimum of 4 weeks on each step.

    I found squats easy and only spent the minimum 4 weeks on each step... till I got to step 7! There is NO WAY I can do Step 7 (as prescribed) with the basketball so I've been playing around a little. Today I've had my free foot on 3 catalogs, 2 catalogs, 1 catalog, and the floor.

    I can keep my (free) left leg nearly (but not fully) straight in all the above positions. When I change over and exercise my left leg there's no way I can keep my right leg anywhere near straight. (Also when I'm exercising my right leg it sometimes clicks on the outside of the knee [without any pain], the left leg never does this.)

    It looks like Step 7 is pointing out some problem/weakness I have... but I can't figure out what it is. Any help/thoughts would be highly appreciated. And I'm sorry about the length of this post.

  2. #2
    jfreaksho is offline Member
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    Default

    I also have issues keeping my legs straight. I'm doing full pistols now, and I still don't feel like I can keep them straight- I tend to twist my knee out and bend it so that my foot is only a few inches off my squatting shin. Not good form, but I think L-sits should help me fix it. I think it's a combination of hip flexor strength and hamstring flexibility problems that I'm dealing with.

    For the basketball squats, I started doing them to a chair, then to a lower stool, then finally going all the way down.

    I do find pistol squats much much easier in boots or shoes with a heel, which seems to indicate ankle flexibility issues there.

  3. #3
    Henry Ross is offline Senior Member
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    Default

    I found the 1/2 one-leg squat helpful in keeping my leg up.

    Makes sense that its there, but I forget the step.

  4. #4
    Lt_Dan is offline Senior Member
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    Default

    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.

  5. #5
    BillLumbergRKC is offline Senior Member
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    Quote Originally Posted by jfreaksho View Post
    I think it's a combination of hip flexor strength and hamstring flexibility problems that I'm dealing with.

    I do find pistol squats much much easier in boots or shoes with a heel, which seems to indicate ankle flexibility issues there.
    looks like you nailed it on both counts.

  6. #6
    md corral is offline Senior Member
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    Default

    Quote Originally Posted by Cal. View Post
    Help please guys!....
    This probably won't help much but I'll share my story of a guy also toiling away at Step 7.

    You will probably laugh at me (that's OK :] )...I went back to my training log and have been on Uneven Squats, Step 7 since January!!! And training it consistently.

    I've traditionally been a good squatter with a barbell, KB, whatever. But naked pistols have been massively hard for me to get. Today on a good day I can do ~3 right/ 2 left thanks in great part to CC.

    It was hard for me to get Step 6 completed, Close Stance Squats, but I finally got there after at least 3 months because I'd fall backwards likely because of lack of ankle flexibility, front side
    of lower leg strength, or something else.

    I've been doing Step 7 with my free foot dragging along the floor and my last workout was:

    Squat 6 (warmup) x20, Squat 7 foot on floor right x 12, 6 left x 8, 6, Squat 8 right x 5, left x 6 I strongly believe that upper/ lower leg lengths vs torso etc makes it hard for me. I hit a pistol with a 16kg KB at least 2 years before I could hit a naked pistol.

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

    1) Steve Maxwell's Pistolero tips- http://maxwellsc.com/blog.cfm?blogID=60 Especially what he writes as Development #3

    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

    3) Recently practicing some Step 8 1/2 One Leg Squats into my Squat day training after my Step 7.

    This is where I am. I've not given up because I seem to learn something new almost with each workout about how to do a little more.

    Either I get an "A" for Effort or a "D" for Dumb :]

    And thanks to jfreaksho's post on this thread I tried Step 7 with a basketball and was easily able to squat to a bench and then also to a 12 inch box. There is something there and I'll figure out how to incorporate this into my practice.

  7. #7
    rastaman is offline Junior Member
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    I'd say an A for effort, otherwise there will be a lot of us out there who are D for dumb and having problems with step 7.

    Are you working the Maxwell assisted negatives after progressing past the 30sec bottom position holds?

    These were the turning point for me, which after a week of solid GTG. I now start my workout with a 40sec assist neg and then move onto step 9 and finish with step 8. A bit mixed up, I know, but it seems to be working.

    Amazing the amount of confidence and balance/control these assisted negatives with iso holds give you. Total torture though.

    Good luck and 'A' for effort.

    Cheers Chris

  8. #8
    Anqui is offline Member
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    Adding my 2 cents in the step 7 uneven squats debate....

    Sadly in my case I got an injury on the right rectus femoris muscle (a bad tear, never fully recovered ) and confidence issue apart I found that bulgarian squats are doing wonders on building strenght and balance!

  9. #9
    md corral is offline Senior Member
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    Quote Originally Posted by rastaman View Post
    ...Are you working the Maxwell assisted negatives after progressing past the 30sec bottom position holds?...
    Cheers Chris
    Thanks for the kind words Chris aka rastaman.

    I was mostly doing just the static holds in pistol. I'll need to try the negatives now since I recently can do the 30 second hold.

  10. #10
    Haraldfather is offline Member
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    Default

    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.
    Martin Danielson HKC

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