Rolling Pistol Progression Pt.2


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.