The Shrimp Advanced

[vindogism]

nvm, this isn't that hard, I was originally trying to do it from a full lunge position :p

[vindogism]

does this help with vertical jump training? I can do 20kg 1-legged squats but can't do these :S

[cutevil]

I find these (1leg lunges) and pistol squat are on the same level. In fact, I can do more of these (10 reps), while pistol only 7-8. I do them slowly no momentum. But then I'm really weak on barbell squat.

[CerebralPrince10]

is there a tougher version? I just got the two handed one down

[allwithlaughter]

Ido, wonderful exercise! Thanks so much for posting these with their progressions, they're extremely helpful. You are definitely a great inspiration for me.

Keep them coming!

Laughter.

[dospooks]

Ido, how do you think these compare to pistol squats?

[typhoon535]

Good stuff, just when I thought there wasn't anymore single leg exercises haha. With the SLS I can do 20 reps each leg and 5 reps with 70lbs per leg. Was barely able to get three of these (with slight cheating).

[hobo1256]

Is this working towards the pistol squat? Looks great.

[MrOdsplut]

Am I supposed to hold the back leg with both hands or just one?

[portaldo]

@MrOdsplut The advanced version is two arms grabbing the foot. One arm is easier.

[portaldo]

@MrOdsplut The advanced version is two arms grabbing the foot. One arm is easier.

[TheDaniel97G]

Pistol Box Jumps ?

[MrOdsplut]

@TheDaniel97G Those are much easier - I can do those pretty high but I can't do this.

[TheDaniel97G]

Pistol Box Jumps ?

[ShaolinIronLeg]

Hello Ido :D

I'm not sure what it is called in english... but there is an exercise my kung fu school does called a Taam Tui. It's a pistol, but you leave the non-standing leg parallel to the ground without using your hands. It hurts the non-standing leg more lol

[harris1001]

oh yah. i did tat, it rather pulled the non squating leg i.e. the leg parallel to the ground.

[JacktheDaniels]

BTW I can't see how this could possibly be the hardest bodyweight exercise.

I'm progressing pretty fast on this, but something like a planche seems impossible.

[portaldo]

Hardest BW exercise for legs

[JacktheDaniels]

No doubt about that!

[tyciol]

@portaldo Pistol squat also seems pretty hard. I think which is hardest depends on which muscles someone has stronger.

[JacktheDaniels]

OK now show us the elite one please.

Or share a link to a good demo of it.

PS this is my new favourite exercise, thanks for sharing!

[mcem222]

I tried these. They become near impossible when you are a few inches from the ground.

Are you able to do these without putting your knee to the ground? You clearly separate the negative and positive halves

Also, I find it hard to believe someone could do 30-50 pistols and not do these after training. I've done 15 pistols, but fairly quick ones (video posted). Comparing super-slow shrimps to quick pistols, and then saying shrimps are much harder, is not a fair comparison.

[kiwarrior888]

i could do 5 reps with my left leg, though i just found this exercise today :)

i believe the shrimp involves a great use of balance, and an even bigger concentric contraction. quick pistols, jumping pistols are hard yep, but they are for explosive power. so the two exercises cannot be compared to each other. i think Ido meant the regular pistols, which are basically the same in speed, especially if you work with weights.

[trianglechoke7]

Love this. Is there anything more difficult?

[muaythai193]

Weighted full ROM One Legged Squats(Pistols)

[portaldo]

The shrimp can also be weighted and as a head to head comparison, the pistol is much, much, easier. Also, this is not the hardest variation. There is the Elite Shrimp Variation I hadnt shared yet. I have seen people with the ability to do 30-50 pistols per leg werent able to do even one Advanced Shrimp, even after training for it a while.

[muaythai193]

explain please

[portaldo]

Whats there to explain? The shrimp is much harder.

[muaythai193]

as weighted pistols???

i just did this version and it was as easy as airborne lunges...

i meant that i want to know what's that "elite"-version of this exercise you talked about cause this one ain't that hard to be honest

[portaldo]

My friend, you sound very strong. Why dont you post us a clip of lets say...mmmm... 10 easy reps of the shrimp advanced version? dont forget, no jerking or momentum and the movement starts from the floor. After you post the clip I will continue the discussion, out of respect to your achievment. Good luck!

[muaythai193]

i'll do my best

still if you compare that to any weighted(serious weight) unilateral lower body exercise it is fairly easy

of course not to beginners or untrained people

so what's the elite version you talked about?

[muaythai193]

so i just tried them

1-3 reps is easy but from then on it gets tough

it is mainly a flexibility/balance thing imho as it is not harder for the standing leg than airborne lunges

to be precise it is the same load for the stnding leg

more so it is nearly the same exercise just with the leg bend behind

OLS are much harder for the standing leg, especially when you add a lot of weight

what are those mainly good for, or what makes them favorable over OLS or airborne lunges in your oppinion?

[muaythai193]

today i got to 5

i must say that i didn't make my point clear enough:

Non weighted one legged squats are easier as they don't require that much flexibility and balance because you still got your other leg to counter balance

BUT if you add a lot of weight to them they are much harder than NON-WEIGHTED shrimps, and this should be obvious and non-arguable imho

so i'm just questioning the point of the exercise without bashing you, cause if i wnt to develop max-strngth i do OLS with weight

[drumsrosner]

@muaythai193

Buddy, you're being a fool. You're not arguing with some youtube fitness jockey, this is Ido Portal, a true master of his craft - world wide one of the most knowledgeable (though humble) people you will find in regards to movement. You're arguing outside your bounds my friend so I suggest you go back to your own world of "werkin' out" and "gettin' fit".

[MarceloRodrigues1]

Great variation!

[aqua200546]

Do you think there is much carry over from the shrimp to the back squat, and vice versa? I guess my question is can a high degree of maximal leg strength be built through bodyweight exercises?

[portaldo]

I could care less about the transfer to the weighted back squat, I am looking for a supporting strength development for human movement - jump, run, kick, etc...

I believe with some dedication and knowledge one can develop a very strong pair of legs using bodyweight exercises only.

[aqua200546]

Thanks, and very good answer Ido. Once again, you've cleared things up.

[onceuponthecross]

yep there is some carryover.if u can do pistols and shrimps easily,probably u can back squat your bodyweight as easily.

although back squatting is the easiest and most efficient way to get strong

[onceuponthecross]

flexibility plus strength plus balance!

i'll try it!what do u think about pistol squats?

thanx

[portaldo]

pistols are nice, but the shrimp is much much harder.

[onceuponthecross]

i tried it...the advanced version is very tough...

i felt it most at the hip flexors and the top part of the quads..is this normal, or a strength imbalance of the lower body?i like pistols cause the glutes and hams get a good workout too.

thanx for replying!

[gmlch]

attempting this is a humbling experience, to say the least.

[THEBODYPRACTICE]

Brother- keep posting the bodyweight stuff. Great achil/soleus flexibility too. I love the Kill Bill music as well.