Single leg squat practice - how to master any exercise fast

http://JohnSifferman.com

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Category:

Sports

Tags:

• john
• leg
• legs
• pistol
• pistols
• sifferman
• single
• squat
• squats
• strong
• training
• unilateral

[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.

[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.

[thprfssnl1]

thank you simon pegg

[syzygy271]

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

[tommrichy]

@johnsifferman how long should i train each day?

[kiahrogers]

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

[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.

[kokyu10]

breath is the key

[Sladeplyr]

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

[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.