Squat University
The squat isn’t ONLY an exercise that is to be performed on 2 legs, but also on one leg. However, many athletes who have great technique on two feet struggle with performing a good looking pistol squat. If this is you, here’s a simple progression to learn how to master this movement📝👇🏼
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To start, grab a plate and start with a touch down squat. Hinge your hips back and bring your chest forward to engage your glutes and remain in balance. Your foot should be fully engaged to the ground and bodyweight spread evenly across the entire foot – not all in the heel. Squat down until you tap your heel down ever so slightly before returning back up.✅
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As this movement becomes easier to control you can start building up the difficulty by stacking more plates on top of each other. Make sure your knee always stays in line with your lateral toes as you maintain an arch in your foot.✅
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Soon you’ll get to the point where you can start transitioning to swinging your free leg forward to allow you to descend a bit deeper. This takes a good amount of ankle mobility so make sure you warm up well before this step with foam rolling and stretching to the calf.📝
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Eventually you’ll be able to perform what looks like a full pistol off the plates. It’s then time to transition to the full pistol squat off the ground.🙌🏼
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Shout out to Elijah Muhammad (@elijahezmuhammad) for the collaboration in making this post and to @3D4Medical with the app Complete Anatomy for the visual of the body.🙏🏼
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To watch a longer YouTube video on perfecting the pistol squat, check out the video linked in my 📲
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Automated post from CrossFit 705 North Bay’s CrossFit Garage Gym – http://bit.ly/2Qk4Tnm
June 23, 2019 at 06:53PM

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