Why I Almost Never Do Unassisted Pistol Squats
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- เผยแพร่เมื่อ 29 พ.ค. 2024
- Progressive calisthenics leg exercises, like pistol squats and shrimp squats, are fantastic for building muscle and strength, so why do most people fall short in making that happen?
The answer is far too many people lack stability and mobility (mostly in the hips) to unlock their leg strength and struggle with such exercises.
But don't fret because I have a super simple solution!
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#reddeltaproject #calisthenics #muscle
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I actually achieved my first full unassisted pistol squat just yesterday. I was thrilled to unlock a new door that was closed to me before. After doing a few of them I felt a pop and some pain in my knee. Luckily it was nothing serious, but it's clear I have some more work to do before I can safely do pistols.
Make sure you warm up first as well. Stretches, some regular body weight squats with both legs, etc. Never smart to start off with pistol squats. I'm sure you already know this, but I thought I'd say it anyway. Congrats! It's awesome being able to do a pistol squat for the first time.
I'm using Al Kavadlo's book "Perfecting the Pistol Squat" and making progress. Congrats to you!
Of all the health/fitness channels I'm sub'd, yours I relate to the most. Always find them so practical and actually useful. Thanks!
I really like having just that light bit of assistance to hold onto when doing leg exercises. One, I can hit my legs much harder and two, it prevents the getting tipsie towards the end of a set part that could end the set right there. Plus there's so much more focus to be had too in this style.
very good observations, I can tell you're really coming to the table with a strong experience in this exercise
Great advice, thanks!!
Excellent advice as usual!
Solid counsel!
Thank you Matt
Got my first unassisted shrimp squat last week, thanks to you and Philip Chubb!
I feel the same way. I can do 10+ reps of unassisted pistol squats, but I still love to do single leg lunges with a tiny bit of assistance because it is just so much easier to really push yourself and perfectly keep the tension in the muscles. Also it's great that you can give yourself more assistance as you get tired and do even more reps 😃
Which of these two exercises would you say produces more definition, slash muscle separation, alone on the leg? my diet is impeccable. and I love Calisthenics for the look, slash tool, it gives me to 'show-off' my striations golden-frieza style. lol
@@houdini178 Both are fine, but unless your Pistol Squats are rock solid and you can do a lot of volume it's more like skill training and there are a lot of factors that can hold you back. You might lose balance, can't hold up the other leg anymore, or lose stability in your core before your working leg is fully fatigued. All of that also makes it harder to keep the tension in your targeted muscles. So if your goal is hypertrophy and pushing your legs as much as possible it's much easier to do with the assisted version. Just try to mainly use the assistance to help with the balance and push with your legs and glutes as much as possible. Personally I think going for a bit higher reps and getting a good pump like this works really well.
@@ChrisCross8 Thanks! Before today I'd never done a pistol squat. Never put two and two together like that, even as simple as it now looks. "just grab on to sum'thin..' lol
@@houdini178 Yeah, it's all about finding the right progressions hehe
Totally agree on all you mentioned. I faced this tips firstly from my basketball coach - to support pistols by hands on fence or wall nearby. The same I've found in convict conditioning and now your video. This is really helpful on practice.
This is great to share such practical and healthy approach to workout👍
Great video.
Thanks.
Four to five minutes of brilliance, in and out. 😎👍💪
Very helpful video!
Thank you Martin!
Good advice. Using both, or progressively, just one strap from a strap trainer (TRX or similar) is a good progression from using a bar for support. It forces you to develop the left/right balance and supporting musculature, whilst still providing some assistance when getting out of the bottom of a one legged squat.
Yes this advice is really good. It's made 'leg day' more accessible to me again
Great to hear! It's all about keeping things within reach
Great video, as usual.
Thanks again!
This is a great video!
Thank you!
Thanks, Matt! I'd been having trouble progressing past half one legged squats. This'll help.
Happy to help, and happy squatting!
Three: platfus / flat feet and eye problems that alters our balance
Nice 💯💯💯👍
This worked perfect on apartment stairs thank you!!
Great! And very smart of you, I used to use stairs for support on this as well.
Thanks Matt i needed this im coming back from a serious leg injury and just this week my physical therapist is having me do some 1 legged stuff which there great but when im at home doing them my stability is horrible but our goal is to build my strength i lost while being down. Thanks brother perfect timing
Happy to help, I do hope this really helps you unlock a lot of your leg strength.
I busted up my whole right side 2 years ago and that's when I found this channel. Since then, I made one of his suspension trainers (v2.0, to be precise), and made a lot of progress and was finally able to unlock the pistol. This is something I couldn't even do before my accident. You don't have to make or buy one of these, you can use the door jamb, chair, counter, or even a walking stick. Heal well and soon, bub.
Ok I just got the book. It looks like a lot to read. Hope this helps me in my journey.
Thanks for the video. I just bumped into this channel. Pretty solid, in deed.
I am VERY curious about that adjustable-height pull-up bar. Do you/Does anybody know what brand/model that is ?
thanks again.
This is unique... I've never seen this approach, creating a balance triangle between mobility, stability and strength. I'm just guessing but having a perfect balance between the three isn't a good idea? Great job! This is the knowledge that makes champions!
There's always going to be a tad bit of an imbalance between the three and it depends on the exercise and situation of course, but the goal is to make sure to always progress all three as you can instead of ignoring one or two.
I notice ahuge mobility when I go as far as I can forward with my ankle then go down
Subbed 🗣🔥
Welcome Power! be sure to check out my live-feed Q&A sessions I host every Saturday. Details on the Red delta Project Instagram channel.
The issue here is that you don’t know how much assistance you have if you hold something like a bar or TRX so it is hard to implement progressive overload. Alternatively, you can just lean on the wall without pulling to eliminate balance component. You can also use cable, band ,or just rope over a bar with some weight and progressively reduce the assistance.
Haha! Good stuff. Subbed.
Thanks for the sub and welcome Paul!
I would also reccomend, after mobility and stability improves, start doing unassisted training with lower range of motion, to engage even more stabilizers. Assisted training is great as you mentioned all the benefits, but only by itself it´s not enough imho.
Matt, what do you think about using different footwear for it? I can pistol in Oly shoes or even work boots, but not barefoot,for instance.
Yep, anything that slightly elevates the heel will make the exercise easier. I sometimes like to do pistol on a slight incline for the same reason. it's fine to practice, but the long-term goal should be to develop the strength and mobility to do them flat foot.
Helpful!
Unrelated but at 1:32, what are those pull up grips you're using? I'm kind of doing calisthenics with rock climbing at some point in mind and I've wanted something really similar for pull work. I've been using thick-ish handles on my pull set-up and a hanging-like grip, but those look perfect!
They look like rock rings! Pretty cool accessory
www.summithut.com/rock-rings-3d.html?gclid=EAIaIQobChMIpba-0tSD7QIVQb7ACh1vBAg4EAQYAiABEgL4rfD_BwE
@@Andlovethebomb Awesome! Thank you so much!
The same applies to pull ups and using the legs for support.
For sure! I'm a big fan of self assisted exercises all around, since they make it so much easier to adjust the intensity and support of the exercise. Works for dips too!
Thanks matt.. matt what are your opinion on high volume lunges workout?
Leg training does very well with a wide range of rep ranges and intensities. Like do exercises for anywhere from 2-3 reps up to 50+ reps. pretty much anything will fit the bill in that regard. jUst make are to maintain quality technique.
RedDeltaProject thanks matt.
High rep lunges are pretty awesome for hypertrophy and general fitness. They are great at improving hip mobility, balance and conditioning as well.
Hey Matt, I think even with just an iso loop and a World Fit iso trainer I can get a good isometric workout
For sure, you really don't need much, it's always fun to play with new toys, but always remember, that training isn't about using equipment, but rather your muscles. As long as you're using your muscles, the actual equipment is not as important.
Hi Matt a little off topic but do think dynamic tension has some use as a form of muscular development
Sure, tension is tension, it's just a matter of being able to progress it, which can be a bit tricky with such disciplines that are harder to quantify
Hey Matt, when doing assisted pistol squats, should the weight be in the middle of your foot?
Yep, or as I tell clients, keep the weight to the back of the arch of the foot or the front of the heel.
Unrelated to this video, but I was wondering why you've never mentioned the horse stance as a good leg exercise? I'd like to hear your take on it, since it's so integral in martial arts training.
It's especially good for the hips. being able to move and pivot in a wide stance is excellent for the stability in the legs too
Hey Matt, If I did primarily isometrics for a few months, do you think I can maintain or even increase my muscle and strength?
In my case it did not work for strength, but for muscle size.
For sure, progressive muscle tension is progressive muscle tension regardless of why it's being generated.
We have to eat slow? Why we eat fast?
Thanks for the tips! How do you call this adjustable bar rack you are using? Is there any particular name in english?
That's a decorative climbing wall. No idea what the brand name of the company behind it is.
@@RedDeltaProject haha no I meant the bar you are using for the exercise. Is that a variation of a squat rack?
@@agauerm did you find out, what (brand) adjustable pull up bar that is ?
Thanks
I want to ask a question. If my goal is to build muscle, will i benefit if i include planche and front lever progressions in my workout?
Imo opinion bent arm exercises are better to muscle building. I would add skills if u want to learn skills. I would add some bent arm variation like front lever row and planche push ups. But on the other hand as Matt says in his videos its not good to always switch exercises so i would stick to what u doing .
Maybe, maybe not. Building muscle is much less about the exercises you do and much more down to just how hard you can work your muscles. So the question is will you be able to work your muscles harder with those exercises in your program?
@@RedDeltaProject thats true. U are right as always ! :D
Some say pistol squats are dangerous or at least suboptimal compared to single leg squats on an elevated surface (chair) with something like 5lbs in each hands to keep a good balance. What is your opinion on that? I guess your solution with upper body support solve most of the problems with normal pistol squats but it still seems safer to hold small weights to conterbalance. Also having one leg on a bench so you're elevated seems to expose people with poor flexibility to less risks.
Fundamentally, squats are squats, no matter how you're doing the. Sure they can be risky if something is out of alignment (and if often is due to the issues I talked about here) so anything that can decrease the risk can be great, like holding onto something, or the elevated approach can work as well.
Very good point here and thanks for the reply. Your form is always really good btw!
What do u mean squats are a pulling exercise?
Squats involve both triple extension and flexion. So as you squat down you flex your hip, knee and ankle to pull yourself slightly forward and prevent yourself from falling back without having to lean forward.
Had me going back on the video as I missed it the first time. Thanks for this comment Forced; and, RDP for the answer; great to now possess knowledge of this fundamental aspect of King Squats. For all others: 2:48
I just got a trap bar, maybe I should have just moved to pistol squats.
The timing of this video is uncanny, Matt! Only yesterday, on a whim, I decided, in between my main exercise sets of the day, to re visit learning to do a pistol, focusing on my lack of stability at the bottom. Great tips, thanks!
Happy to help Ian! Rock on and happy Squatting!