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