Learn "Pistol Squats" with these simple steps!
Author: One of the trends of our time is hastiness. And we can observe it very beautifully in practitioners who would like to have the best results right away. And because of this, many athletes get injured or don't even make it to their goal because they can't stay on their path as long as they need to. One such path, which is quite long, is the path to properly performing the pistol squat, or single leg squat.
Crossfit racing has jumped up dynamically in just a few years, but so have the demands on athletes. Even in the lightest category, you'll find elements like the single leg squat. It's just that if we want to make sure we perform it correctly, we'll have to dedicate more time to this exercise. And nobody wants to do that. And that is why, when performing the pistol squat at competitions, athletes twist in different ways, bend, do not do the execution in its entirety, in short, their mobility does not allow them to perform this exercise correctly.
However, there are those who know that the road to success is long and that is why we must take care of our health. That's why today we would like to offer you some tips from Dr. Aaron Horsching, who will try to describe how to achieve the best possible execution of the squat on one leg in a technically correct way.
Dr. Aaron Horsching:
Your workout today includes single leg squats, but youcan't do themwithout falling over? If that's the case, many trainers will have you grab onto some rings, some handrails or hangers to help with stability. But what if I told you that this is not the best alternative?
The single leg squat is so hard because you need a high level of mobility and stability to do it, both to get down and back up. If you grab onto something, it takes stability out of the equation completely. You'll also reduce the mobility requirements, because getting to the bottom position will also help you get that foothold. Sure, it's easier to get low this way, but the transferability to an actual single leg squat once you remove that support is going to be slim.
Instead of the fulcrum, stand on a small disc and practice only hip flexion at first, with the non-exercising leg gently touching the floor at the bottom. As you improve, you can add more discs or even a box. Once you feel up to a true single leg squat, gradually begin to bring the non-exercising leg forward as you lower.
If you need help with ankle mobility, you can work on it at the same time as single leg squats, for example by stretching your ankle on the crate. Your incomplete squat off the disc may not be as deep as a single leg squat alone, but it will give you a greater training stimulus to improve stability and functional mobility in a way that will have transferability to other exercises such as repositioning and squats.
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