I've wanted to do a pistol squat for a long time. But wanting and doing are two different things. I've only been working at my pistol squat -- and it's still not perfect -- for a couple months now. I'm happy at the progress I've made and am encouraging a few of my clients to likewise take on the challenge.
The pistol squat is hard to do. It is advanced. Many fitness professionals and gym rats alike can't do a single one -- mostly just because it's something you really have to work at. You have to want it. And you should want it, because it's badass and you'll impress your friends.
Before trying to master it, it helps to know what you need to be able to do to be able do it, if you following my drift.
Obviously, you need pretty good lower body strength. Be sure you can do a bunch of ass-to-grass bodyweight squats, first.
You also need good balance, flexibility, hip mobility and dorsiflexion. Shortcomings in any of these departments will greatly complicate the task. You may have to work on each of these aspects individually before piecing it all together in a graceful pistol squat.
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