Prescription:
- Place feet hip width apart or glued together
- Feet are pointing almost straight forward, just slightly out
- Abs and butt are on
- Lift one leg up in front of you with straight leg and pointed toe
- Descend by pushing hips back and down
- Fight to keep the grounded knee out during descend
- Descend until hip crease falls below knee level
- Ascend by pushing hips back and then up
- Fight to keep the grounded knee out during ascend
- Don't allow the lifted heel to touch the ground throughout the entire movement
Pistol Tutorial Pistol Progressions 1
Pistol Progressions 2
Pistol Progressions 3
Pistol Progressions 4
Rolling Pistol 1
Prescription:
In this series, Coach Carl discusses how to use the Candlestick Roll as an assistance to scale a one-legged squat, also known as the Pistol. The Pistol is a complex movement as it requires strength, balance, mobility, and coordination. Adding the Roll to the Pistol enables the athlete to decrease the load through momentum; maintain the balance aspect as the athlete doesn't need to hold onto a band, rack, or partner; improves skill and coordination by incorporating the Roll.
In this video, Coach Carl continues to use the Candlestick Roll to progress the Pistol. This time, instead of rolling out of the Candlestick with two feet we use only one leg to post on the ground. The key in the beginning to maximize the utility of the roll is to come up out of it with your nose down and hips up - almost like if you were about to continue into a forward roll. This will help you engage your posterior and also set up your body position to be over posting foot. Once you get progress and become more comfortable with balance and loading the posting leg, you can begin to recieve in a more upright position.
In this video, Coach Carl continues to use the Candlestick Roll to progress the Pistol. This time, instead of rolling out of the Candlestick with two feet we use only one leg to post on the ground. The key in the beginning to maximize the utility of the roll is to come up out of it with your nose down and hips up - almost like if you were about to continue into a forward roll. This will help you engage your posterior and also set up your body position to be over posting foot. Once you get progress and become more comfortable with balance and loading the posting leg, you can begin to recieve in a more upright position.
Rolling Pistol 2
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