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Exercises Movements, technique & proper execution

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Old 02-10-2007, 12:08 AM   #1
James Le Grice
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hello all,
i am having a tough time with the descent when doing one legged squats. i seem to fall backward. obviously my balance and/or strength aren't up to scratch ... does anyone have any specific suggestions or links to point me in the right direction? i'd like to get proficient with these.
thanks.
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Old 02-10-2007, 03:14 AM   #2
Blair Robert Lowe
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Hip Flexor flexibility and balance training.

You can also use a counterweight to help out by holding something in your outstretched hands. Work negatives to get the flexibility and balance. Balance being one of the limiting factors.
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Old 02-10-2007, 08:05 AM   #3
Mike ODonnell
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More hamstring work....they are your weak link.

Negatives help, box squats help....etc...use assistance like rings or bands to help you up...so you can at least do 3-5 reps and build on it from there.

Flexibility too......
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Old 02-10-2007, 12:29 PM   #4
James Le Grice
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ok ... negatives, box squats, counter weights, assistance on the concentric, stretch psoas and strengthen hamstrings ...
thanks fellas. much appreciated.
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Old 02-14-2007, 01:55 PM   #5
Anthony Myers
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this is a work/child friendly tutorial on the one legged squat

http://www.beastskills.com/Pistol.htm

I orgininally thought I couldn't do one, because I randomly tried when I was not warmed up.

Then when I tried Mary, it all came together. I started out by using one arm to stabilize but then when I got super warm, I started doing them without support on both legs.

warming up = important
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Old 02-15-2007, 08:14 PM   #6
Jerry Hill
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James,
Look into: 'Method Five' - Deck Pistols

Sometimes bottoms up makes things click and it really helps with center of gravity.

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Old 02-16-2007, 01:53 PM   #7
Christopher Fall
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james,

If you are having trouble with balance, excute the squat with out your shoe's on, you will gain greater proprioception and stability. Using 2.5 - 5.0 lbs. dumbbells as a counterbalance wiill help shift your center of gravity forward, so you don't feel like your going to fall backwards as you descend. If this doesn't clean up the movement you should only excute the SL squat through a controled range of motion. Example, if you can excute a SL squat to to a 24 inch box with control, but anything below this depth you are unstable. That becomes your starting range of motion. To increase the intensity of the squat drop the hieght of the box 2 inches. Once you have matered the new distance drop again, and repeat, until you achieve the desired range of motion. By controling your range of motion you will develop appropriate strength and flexibitity in your hips. At this point you are ready for external resistance to increase intesity.

Christopher Fall, CSCS
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Old 02-16-2007, 11:00 PM   #8
James Le Grice
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great! i've been making some good strides, utilizing all of the advice you guys gave ... the article/method on beastskills is very good. on right leg i'm doing them pretty well, left leg still a bit wobbly, but getting there.
thanks all. crossfit is top notch.
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Old 02-19-2007, 04:37 AM   #9
Garth Arevalo
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James,
Pavel T. is a big one-legged squat proponent, "pistols" as he calls them.
I found the following article for beginners:
http://www.powerathletesmag.com/pages/pistols.htm
Pavel has another article on his site that you might want to look at.
http://www.dragondoor.com/articler/mode3/240/
Pavel also has a book that is solely devoted to pistols and one-armed push-ups, that I cannot remember the name of right now.
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Old 02-19-2007, 07:37 AM   #10
Tom C Lopez
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th book is called "the naked warrior"
helped me get one legged squats from just a wobbly one with my right leg to 5 solid with both.
some very odd stuff in there about breathing and tension as well, some of which is very usefull, and other bits just confuse the **** out of me
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