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Old 06-05-2014, 06:48 PM   #1
William Miller
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Best way to work toward pistols

I would really like to get pistols down. Right now my issue is that I fall backwards at the bottom. If I hold on to something they are not a problem. I can do them if I elevate my heel with a plate or board about an inch or if I use a weight as counter balance. I assume this means ankle flexibility is my issue.

Do you agree my ankles are my problem?

In order to get them should I

- work on ankle flexibility alone?
- work on ankle flexibility and do pistols with my heel elevated?
- work on ankle flexibility and do assisted pistols?
- some other routine?

Also, what are the best ankle flexibility exercises? (Maybe I have been doing the wrong thing because I haven't seen much improvement.)
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Old 06-08-2014, 12:36 PM   #2
Christopher Morris
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Re: Best way to work toward pistols

Search for "ankle" on mobilitywod.com. For some reason the browser on my phone is crashing, or I would give you the link.

You can scale pistols by wrapping a band or towel around the rig to hold onto. Or stand on top of a plyo box so when you squat the non-squatting leg can hang down below "ground" level. Either of these versions will help with balance.
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Old 06-14-2014, 01:12 AM   #3
Blair Robert Lowe
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Re: Best way to work toward pistols

All of the above.

A simple drill is building up being able to hold the bottom position. Get in the bottom position and hold. Use an assist such as lightly holding a pole or a counterweight in front of you at first.
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Old 06-14-2014, 06:51 PM   #4
Snir Golan
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Re: Best way to work toward pistols

i also had problems with Pistols for a long time and what i found that worked best for me was:

1) do them as much as possible. i started scaled with the bang and moved to doing them in WOD's with a 5lbs plate under my heel and then moved to full pistols.

2) worked alot on ankle mobility using different techniques from MobilityWOD. the one that worked best for me was using a band wrapped around the rig and then wrapped around my ankle. then you move forward (band is going backwards) and flex your leg forward so your ankle is being pulled backwards by the band.
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Old 06-14-2014, 08:14 PM   #5
William Miller
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Re: Best way to work toward pistols

Thanks everyone. I guess I am on the right track. Just getting frustrated by the slow progress.
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Old 06-14-2014, 08:56 PM   #6
Snir Golan
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Re: Best way to work toward pistols

Quote:
Originally Posted by William Miller View Post
Thanks everyone. I guess I am on the right track. Just getting frustrated by the slow progress.
trust me, i feel your pain but it is what it is and it will get there. i have been working on getting my muscle ups for 2 years now, double unders took me a good year and i have been working on getting 225 C&J for a year.
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