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Audio Title: Pistol Squat Tutorial Audio Duration: 0:03:45
Number of Speakers: 1
Transcript
Hi. I’m Ryan from Gold Medal Bodies and today I’m going to share with you some tips
that will help you get the pistol squat.
First and foremost, when working on the pistol squat, we need to first make sure that we
can get into a deep, deep squat. With our feet shoulder width apart, we will squat down
and focus on bringing our rear end close to our heels. It will also help to keep yourself
from rounding your back, really trying to keep a nice, straight back.
If you have trouble getting into this position, then you need to work on this. Work on it
by starting in as deep a squat as you can and slowly over time working on going further
into the squat.
Once you can get that, it’s time to start working on the deck squat. We will do that
by performing rolls and coming up into the squat. In the beginning, this can be a little
bit difficult and I found that most people have trouble because they bring their feet
together.
When we roll back, and come into this position, as I mentioned, people have a tendency to
put the feet together. So what can we do? We hold on to the ankles and this will allow
us to pop up into the squat. If you still can’t get this, that’s fine. Work on gradually
being able to go into the squat position.
From here, watch your ankles. Pull your ankles, your heels close into your rear end. This
will help and allow you to get up into the squat position easier.
I will show you one more time. I will pull the heels in and pop them into this position.
Once you begin to roll into the double leg squat, you can start working on the single
leg roll into the squat. Similar to what we just performed however, this can be done with
one leg.
We roll back bringing the one leg forward. We will pop into this position. We don’t
want to stand up just yet. We just want to focus on getting these into this single leg
squat position.
From here, once you get that, feel comfortable with it, we’re going to gradually stand
up little by little, maybe an inch, a couple of centimeters at a time. So from here, pop
into this position and push up slightly. Push up slightly, gradually learning to be able
to stand up. Once we can stand up out of it, we’re going to sit down and immediately
roll back. Sit down. Roll back and continue the movement.
It looks pretty easy and as you work with this in progression, you will find that it
actually is easy. However make sure that you have your squat down first. Roll up into that
squat. Then start working on the roll to the single leg squat. That will help you with
your pistol.
Be sure to leave a comment below if you have any questions and as well check out the Posse
over at www.GoldMedalBodies.com for more information and free tutorials.
[End of transcript]