Got pistols?

Pistols often prove to be a challenging movement for people with poor hamstring and ankle mobility. Want to ensure you can progress through pistols to become a pistol ninja? Go through these tips and tricks and watch the tutorial from our friends at Barbell Shrugged!

Main Takeaways

• Push the hips back as you descend.
• Keep your knees out like a traditional squat.
• Lower yourself as low as possible with your heel still touching the ground.
• Sit your butt onto your heel.
• Stand up.

It’s that easy, right?

Mobility Warm-Up

When warming up for pistol squats, here are a few key areas to focus on:

• Hips
• Ankles
• Hamstrings
• Glutes

What are some quality scaling and progression options?

• Rings: combine ring rows and pistols for an easier progression
• Bands: pull you out of the bottom of the movement
• Box/seated pistols: create the opportunity for a partial rep
• Eccentrics: lower yourself down under control, sit on the floor, then stand back up with two legs

Hint: Struggling to hold your balance? Throw on your weightlifting shoes to provide additional ankle stability and support!

Credit: Barbell Shrugged

Photo Credit: CrossFit Games