Pistol Progression Pt.4


In this series, Coach Carl breaks down the Pistol movement into a number of progressions to develop the one-legged squat. We've talked about adding the Candlestick Roll and using its momentum as an assistance to the Pistol, but now Carl is on to exploring the strict version of the Pistol and exploring why it is so challenging for some athletes.

In this video, Coach Carl incorporates a couple more tools for the Pistol progression to help train the transition.  By using a box to touch at the bottom, similar to box-squatting this provides the athelete with a big and steady base of support as their cue on the bottom.  Additionally, holding a weight plate in front helps activate and engage the posterior chain to allow the athlete to properly sit back into the squat rather than lurch forward.