0

Your Cart is Empty

How to Master the Dreaded Pistol Squat

December 09, 2014 3 min read

One of the biggest complaints I have gotten from my clients when I choose to make a pistol squat a part of their fitness regimine, is "But I cannot do a pistol squat!" Fair enough. Pistol squats are one of the most difficult squats to perform because not only are you adding in the factor of balancing your entire body from falling, you are also using your entire (insert your body weight here) pounds of bodyweight. pistol squat What is a pistol squat?  A pistol squat is basically a one-legged variation of your normal squat exercise that involves balancing your body weight onto one leg as you squat downward. (pistol not included) Some people enjoy this difficult feat by taking a step further, like this gal. Whoa! Do not try this at home.. or gym! pistol squat Why do a pistol squat?
  • Improve strength and flexibility.
  • Eradicates imbalances between the two sides of the body.
  • Improve mobility in the knee, ankle, and hip joints.
  • Pistols build monstrously strong legs without needing to go to the gym.
  • Pistols simultaneously train strength, balance, and mobility with just one exercise.
  • Promote good barbell squat technique because they force you to sit back, maintain good posture, and keep the whole body tight.
  • Reduce the stress on the lower back making them great for those with back problems.
How to do a standard pistol squat? pistol squat   Photo: Women's Health Mag
  1. Stand with arms extended out in front.
  2. Balance on one leg with opposite leg extended straight leg forward as high as possible.
  3. Squat down as far as possible while keeping leg elevated off of floor.
  4. Keep back straight and supporting knee pointed same direction as foot supporting.
  5. Raise body back up to original position until knee and hip of supporting leg is straight.
  6. Repeat and continue with opposite leg.
How to master the pistol squat?  Try a variation or modification of the pistol squat. Just like yoga, this move takes time to work your way into- especially if you are a beginner. Here are 3 great variations or modifications to practice with that will help you to build strength to do the real thing: 1. Bench or Chair Variation pistol squat   Using a bench or a chair, you can get your technique just right by squatting down as low as you can, barely touching the chair or bench. If you lose your balance or fall, you will have the bench right there to catch you. This is a great way to help build strength and practice the pistol squat. 2. Assisted Variation pistol squat Using a pole or even a wall is my favorite way of easing into the pistol squat. It sort of gives you the idea of what to expect without the risk of possibly hurting yourself if you weren't to use the pole or wall. Think of it as leverage. 3. Counterbalance Variation using Weights pistol squat Using a weight plate, doubell, or even a medicine ball, you can counterbalance your body while performing the pistol squat. Keep it mind that this may work against you as you will then be adding even more weight to your squat. But, when done correctly, this can help build your strength and balance tremendously.   Do you follow us on Instagram? [caption id="attachment_99115" align="alignnone" width="100"]snapchat snapcode @BodyRockTV[/caption]    

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 120 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.