Single leg squat practice - how to master any exercise fast

[kokyu10]

breath is the key

[thprfssnl1]

thank you simon pegg

[Sladeplyr]

nice. I done it the first time I tried, without any progression.

[kiahrogers]

@Sladeplyr You lucky bastard. I'm four weeks in and I still haven't masterded it yet... :-(

[taichishep8]

Clear simple and well thought through. Thank you for helping me to progress to the pistol squat.

[Kalluhr]

I learned it after trying it 10 times on both legs. i just held onto a chair.

[gogs008]

awesome job and smart progressions! You mention that you exhale on effort on the way up, but do you use cst type breathing in the descent (like the type used in the trinity squat - breathing out on the way down) as opposed to Pavel's hard-style method of breathing in through the nose on the way down? any explanation would be greatly appreciated. l am a big fan of both your blog and Youtube channel. keep it coming! thanks.

[johnsifferman]

@gogs008 Yes, I use CST protocols for breathing. If you skill allows, exhale on the way down, and allow the inhale to happen on the way up (but don't actively inhale, just allow the air to get sucked back in like a vacuum). Most people who do pistols, and ALL beginners, will need to exhale during the effort phase of the pistol.

[ivanjardim1962]

Very well explanined, good job. Thank you.

[muaythaigal]

Great instructions. Also, I like that you mentioned the time frame of that particular exercise, which gives me a better picture of the exercise progression.

[lowkeeangel]

very helpful

[schkuba]

that's really well explained. thanks for that.

[cptnPurtonic]

Where's the dog this time?

[mortenkongsfelt]

Awesome progression video.

[NeinFeline]

good demo, thanks very much.

[syzygy271]

Nice video, you look a bit like Simon Pegg :P

[daley1234]

why do you do the spinal rock?

[johnsifferman]

it was an easy transition for me at the time, since my strength levels could not hold the bottom position after descending. It's not an essential component to learn the pistol. this video is just an example of how to progress based on your specific needs.

[daley1234]

yeah and a very good one, did it just take practise or stretching to get that low on your squat?

[johnsifferman]

It was mostly practice for me, but specific stretches may be a good idea for someone that has range of motion limitations.

[tommrichy]

@johnsifferman how long should i train each day?

[Simonomon2]

cause it's fuuuunn

[sunderman08]

Thanks for the tips. Pistols are not easy to do when your first starting out. I like the baby steps idea

[atammarco]

a question to your experience, with this method... on the average, how long would it take for an average person training this 4 times a week to master the pistol squat?

[johnsifferman]

It depends on a lot of factors. For someone who is a normal weight, anywhere from 4-12 weeks. Almost anyone that is is good physical conditioning should be able to master it within 12 weeks. It took me 11 days of focused training on pistols almost daily.

[atammarco]

thx!

[hhhghfghfghf]

good video. whats your vertical jump like with that kind of strength?

[johnsifferman]

I'm not sure, I don't test my vertical jump.

[atammarco]

damn u got power! :) but tell me something, approximately if a person learns to do the pistol how much can he increase his/her maximal power after being able to perform it fully?

[johnsifferman]

You can increase power quite a bit with the pistol exercise. Once you can do the pistol for reps, then you can incorporate either additional resistance - dumbbell, sandbag, kettlebell, clubbell, etc. Or you can make it plyometric by hopping forward into a pistol, backward, laterally. Eventually, you can do the plyo hops onto a step or bench.

[atammarco]

thanks! really appreciated!

[fittalk]

Good job. I'll give them a try.

[deolm]

Is this not bad for your knees? I have part of my meniscus removed as I tore the cartilage about a year and a half ago and it makes a sort of tearing sound when I try and get up from the bottom position. I'm guessing that this exercise would not be good for it? Thanks.

[johnsifferman]

Done properly, this exercise is excellent for knee health of an unaltered knee. Now, that you've had a tear and surgery, I would avoid this one - especially if you hear a strange sound.  Those little signals are usually messages from the body warning us not to keep doing something - it's a survival mechanism, and I would listen to it.

Of course, I could be wrong, and it wouldn't hurt to run it by your doctor next time you're in.

[ihsan125]

awesome vid

[tyrant1505]

Great ideas AND well presented/coached, to the point and NO rambling, great stuff!

[savant23]

mate this is really good, i can't seem to get my foot flat on the floor and keep balance. I can do it with heel raised off the floor a little bit, but as soon as i try heel on floor i fall back. Does this have to do with ankle flexibility? Great vid

[XOmniverse]

@savant23 Try doing two-legged close squats (where your feet are right next to each other, pointed slightly outward) and hold your arms out in front of you while you do it. That might help you master some of the balancing needed.

[proximity2006]

Great Video.

Will try it. Thanks

[dmc7707]

Nice tutorial. I'll be trying that!

[Badabuum1985]

Thats really good! Not just your instructions, but also your technique. Very smooth and nice.

real good work! :)