This is my step
by step guide to teach you how to do pistol squats for beginners.
hey you guys.
a lot of people always ask it’s how
in the world do you do a pistol squat? ”
I know they seem super tough, but if you work at them,
and spend the time doing the step
by step guide, you guys can get there.
don ’ t expect to get there overnight,
or even in a couple of weeks.
These can take sometimes months to build the strength,
flexibility to be able to go right
down into a full pistol squat.
Why don’t we start from the beginning?
Pistol squats require a lot of mobility andwarmup is critical.
Anytime you ’ re going to be doing any kind
of pistol squat, or even just trying to get ready for this,
I recommend that you ’ ve done a 10 or 15 minute warmup.
Really think about especially getting theankles warmed up.
That’s really critical.
Many of us actually lack the proper ankle, knee, or hip mobility
to actually go all the way down into a pistol squat.
So since this is really going to force your body
into a deep, untrained range of motion
that you’re not used to.
Poor mechanics is really going to be a critical piece to get rid of.
我们想改善开始做深蹲时的动作 进行更加深度 动作
We want to improve that before you actually start going down into that super deep range of motion.
It’s really important that the body getsacclimated.
That ’ s why we take these tiny steps
of teaching the body how to do proper form.
我常告诉大家 首先得有把椅子 才能开始
The first thing I usually tell people is: start with a chair.
I actually have this thick pillow here because a lot
因为很多时候 椅子有些 偏低
of times chairs can actually be kind of low.
If you ’ re not used to standing on one leg and lowering down,
that can seem really far.
Especially if you don ’ t, once again,
have that ankle mobility, or the strength in your leg.
So add a cushion.
What that ’ s going to do is give you
a few inches to work with to begin the process.
So what you ’ re going to do
is stand in front of your chair,
you ’ re going to be as close
to the back of the chair – actually,
the front of the chair as possible.
You’re going to lift one leg.
Think about engaging your abs because there is some balance involved here,
and I want you to think about pinching your hips back,
and lowering down gently onto the pillow.
Then you ’ re just going to push through your heel,
and stand straight up.
It makes a huge difference having this extra amount here
because I ’ m not dropping back super far.
Especially if you’re not used to doing it.
It can feel a little discombobulating.
This is something you can work into your workouts.
Whether you’re at home, or in the gym.
I would recommend doing 10 or 15 on each leg, a couple sets.
This is something you need to do for a couple of weeks, or even longer
if you really don’t have that strength, or mobility.
Once again, you’re just dropping down.
Let’s say you’ve been doing that
for a while and you’re like “ Gosh, this has actually gotten pretty easy.
I’m feeling like I’m popping up,
I feel myself pushing through my heel.
I’m feeling really good about this. I’m feeling stronger. “
you ’ re going to get rid of the pillow.
So we ’ ll get rid of that guy
because we don ’ t need him anymore.
So now we’ve lost about-I don’t know,
quite a bit here.
So we’re going to do that same thing.
we’re going to stand, my abs are engaged.
I ’ m going to hinge at my hip,
I ’ m going to sit back,
and then I ’ m going to push
through the backs of my heels as I come back up, straight.
So now my range of motion has gotten a little bit deeper than it was before.
Now this is making me work a little harder.
I ’ m strengthening other muscles,
maybe in a bit of a deeper range of motion that I wasn ’ t
doing before because I was up a little higher with that pillow being here.
Once again, 10 to 15 reps,
maybe anywhere from two, to three rounds.
Once again, this could take a while for thebeginners.
That ’ s something you may need to work on
for maybe a month or two, to really get that strength.
Once we’ve done that for a while and you’re
你会感觉“好的 我有活力了” 我感觉更强了
like” Okay, I’m popping up. I’m feeling stronger.
I’ve built that mobility there,
我需要的力量有了 ” 我们将
that strength that I really needed ”, we’re going to
get rid of the chair.
So there is our other step.
The other thing- now we’re going to move
into more of an assisted pistol squat.
These are great.
You can either use a TRX, you can use bands;
anything to hold on that’s going to give you a good grip.
Ropes, whatever you may have.
The first thing we ’ re going to start with is an assisted pistol squat,
and I ’ m going to bring a box in.
The reason for the box is because a lot
of times people don ’ t have the ankle mobility,
and flexion to get down into that deep rangeof motion.
What this is going to do is allow you to
begin to feel what it feels like to start going down lower,
but it’s also going to allow me
to maybe not have the flexibility to go all the way down.
See how it’s allowing my foot to droop?
When you’re on the floor you don’t have that
because you’re going to be hitting the floor.
You have to be able to have the
flexibility to lift your foot up to clear the floor.
So what this is going to do is
going to let me bypass that a little bit.
这使我有点 如果你不会 没有灵活性
It’s kind of letting me cheat with my flexibility if you don’t have it.
But it’s also going to help me
continue to build that strength in the glutes, the quads,
all the places I need it, and that ankle flexion.
So for a while I would say go midway down,
make it to almost a 90 degree angle, and stand.
I’m releasing. What’s great is I’m using
– you can use your arms for a lot of this.
It’s not all your legs yet.
So you’re dropping down.
As you come up you can use your arms right now.
think about assisting yourself up with your arms.
I’m really feeling that through my legs,
but it’s getting me into that deeper range of motion.
So once you’ve done that and acclimated your body to that,
you’re building up that strength,
that’s when you can go even deeper.
So now we ’ re going to go all
the way down on the box because, once again,
if you don’t have the flexibility to lift this leg up and clear it,
maybe you’re here, it’s still going to help you work the full range of motion.
You’re still using your arms to help you up.
Once I get here I can use my arms to help pull me up,
but then it’s teaching me how
to press through the backs of my legs.
Through my heels, through my quads, throughmy glutes.
So this is another thing you’re going to work on for a while.
Let’s say you’ve done that for a while.
再一遍 这可能要 几周 几个月来加速
Once again, this could be weeks to months to feel more acclimated with that.
Now we’re just going to go to the floor.
Now we’re going to grab whatever we have. TRX or something.
We’re going to stabilize our feet strong into the ground,
we’re going to have a nice, tight core.
This time I’m going to think
about trying not to use my arms as much.
That’s the next step: losing the use of my arms.
Now I’m going to drop all the way down,
and think about really pushing with my legs.
I’m not concentrating on my arms pulling me up as much.
I’m lowering, and then I’m pushing –
as you can see – I’m really concentrating
on my legs doing the work now. And up.
Great way, once again,
you’re really going to have to build that strength.
You’re building that flexion through your ankles,
you’re getting that hip strength you need.
因此 在最后 做完后
So finally, at the very end when you’ve done that,
and you feel like you’re actually
lifting yourself up, out of that squat
without really using your arms up –
– maybe 10% of your arms are helping you up –
then it’s time to progress to using a dumbbell.
This is going to work as a counterweight.
So when you first start, and you lower down,
you’re going to think about bringing the weight out
because if you don’t have any weight
in your hand you’re probably going to go backward.
You’re going to fall back
because you have to learn to be able to push and keep yourself balanced.
So this is a really good way to start.
It’s just by holding the weight out.
You’re going to lower down and press up.
This is really going to help me balance out.
This is great for beginners.
Hold your weight out, lower down.
This is helping me stay balanced.
Pressing up, through my heels, and standingstraight up.
So there’s a lot of mechanics with this.
I guarantee, if you follow all of these steps,
you take your time – once again, this isn ’ t
something you’re going to learn in a week.
This could take a long time.
It could take months and months to make sure
that you have that strength,
you have that mobility to really do all of these properly.
It ’ s really about proper mechanics and going
into it with everything in place before you
really start throwing them down, without having all of that built in.
All right, you guys.
I hope this was helpful.
I do love pistol squats.
They are great.
Super great for toning, and strengtheningthe back of your legs.
Just make sure you go through the steps to get the proper mechanics.
Thanks for joining me today.
Check out ATHLEANXXforWomen.com and I’llwork out with you guys soon.