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Exercises Movements, technique & proper execution

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Old 02-24-2016, 07:32 AM   #1
Nicholas Wheeler
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Rx Pistols will always be impossible =(

All month I've been fighting to get pistols down in anticipation of the open. According to this - https://www.youtube.com/watch?v=IgWzfpz7kH0 (SFW)- because of my stupid legs, I'll never get pistols without a counter balance. I'm curious what you guys think. Here are some videos of me trying out pistols this month.

January 30th - https://www.youtube.com/watch?v=ZAgr_0alyLk
February 16th - https://www.youtube.com/watch?v=Pipb1SbTEew
February 17th - https://www.youtube.com/watch?v=vK4AE7jyAXw
February 23rd - https://www.youtube.com/watch?v=P9CKbDWPg4c

All videos SFW - in my video I probably curse a bit. I took more videos throughout the month, but posted those.
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Old 02-24-2016, 12:15 PM   #2
Danielle Chollet
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Re: Rx Pistols will always be impossible =(

Watched your last vid where you said you thought your ankle flexibility was sufficient. I think it is pretty deficient from what you need for a pistol. It's also evident when you're showing your air squat, you have to lean your torso over so far because you can't get your weight over your foot at all. Your torso/femur proportions are normal, not like the poor guy in the linked video, but then his ankle flexion isn't great, either

Much more work on the calf mobility/ankle flexion, you've got to free up that movement before you will be able to get ATG.
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Old 02-26-2016, 11:39 AM   #3
Kevin Locker
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Re: Rx Pistols will always be impossible =(

How's your back squat strength?

I really struggled with pistols early on, and wanted to blame my flexibility (because it is legitimately bad), but I spent some time focusing on upping my squatting power- put about 100 pounds onto my back squat, and suddenly, pistols became very easy for me.

I'd say pistols are about 33/33/33 strength/flexibility/confidence.
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Old 02-26-2016, 11:59 AM   #4
Nicholas Wheeler
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Re: Rx Pistols will always be impossible =(

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Originally Posted by Kevin Locker View Post
How's your back squat strength?

I really struggled with pistols early on, and wanted to blame my flexibility (because it is legitimately bad), but I spent some time focusing on upping my squatting power- put about 100 pounds onto my back squat, and suddenly, pistols became very easy for me.

I'd say pistols are about 33/33/33 strength/flexibility/confidence.
I'm just on the edge of a 1rm back squat - which is double bodyweight - so I think pretty good. I typically throw strength out of equation because my workout partner who has basically the same numbers as me can hit pistols like it's nobodies business.
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Old 02-26-2016, 12:26 PM   #5
Brendan McNamar
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Re: Rx Pistols will always be impossible =(

I'm in the same boat, except I'm committed to fixing it.

It is defiantly a mobility/flexibility issue. My back squat is good, squat therapy against the wall is decent, my air squats are decent when warmed up.

I have done all the basic ankle mobility from Kstar and company.

I have a history as a runner, tore a calf muscle severely and sprained an ankle severely several years ago. I'm also 48 years old and spend too much time at a desk.

Currently I bought a good calf stretching board like you see in PT offices. Set me back $100 but it is so easy to set my timer to 2 minutes and stand on it I'm good about doing it ever day.

I will update as I continue to work my way through this issue.

It is very frustrating to take zero reps in a competition because of a mobility issue.

I have 2 years until I turn 50 and am youngest in my age group again for the Open in 2018. 1 year to fix this stuff, 1 year to train hard.

Let's do it.
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Old 06-14-2016, 01:31 PM   #6
Michael Hollister
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Re: Rx Pistols will always be impossible =(

Nicholas,

I feel you on both the pistol and 3rd World Squat Struggles. Flexibility is only part of it. You have some alignment issues with your posture. This means some muscles aren't firing to allow you to execute those exercises.

I'm a CF-L1 and do a lot of work with form, postural alignment, and range of motion. I can definitely help you out--send me a PM.
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Old 08-11-2016, 12:36 AM   #7
Roy Kurian
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Re: Rx Pistols will always be impossible =(

Nice videos btw
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