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one leg squat - pistols
One way to impress people is to be able to one leg squat - pistols.
I have dabbled with those a bit.. and I can do 4.
Some say that they are not safe to do because of knee issues but I have found that they are really good even though I have a "bad" knee. You go all the way down to the floore so you go way beyond the 90 degree angle. The reason why I think they are safe is that I feel the pressure in my knee when I'm close to the 90 degree angle, when I go beyond that it seems that the pressure goes away. Of course you need more strength to push yourself up from that squatting position but that is the point, isn't it? I like the fact that when you do pistols you have to balance your body and use your whole body, your core muscles too. It develops your balance. You can also do them when you feel like it, not just in a gym..
Has anybody else done that exercise and what kind of experiences?
I have dabbled with those a bit.. and I can do 4.
Some say that they are not safe to do because of knee issues but I have found that they are really good even though I have a "bad" knee. You go all the way down to the floore so you go way beyond the 90 degree angle. The reason why I think they are safe is that I feel the pressure in my knee when I'm close to the 90 degree angle, when I go beyond that it seems that the pressure goes away. Of course you need more strength to push yourself up from that squatting position but that is the point, isn't it? I like the fact that when you do pistols you have to balance your body and use your whole body, your core muscles too. It develops your balance. You can also do them when you feel like it, not just in a gym..
Has anybody else done that exercise and what kind of experiences?
Views: 2
Comment
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Comment by Markku Niilo-Rämä on November 16, 2010 at 7:27am -
Good suggestions. One way to progress is to just lower you body to the ground in the right position and repeat..
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Comment by John Mulcahy on November 12, 2010 at 7:29pm -
Oh, the straighter your back is and the more you stay erect in the movement, the more your leg and core will work because it makes the stabilizers work harder than if you are bent over.
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Comment by John Mulcahy on November 12, 2010 at 7:27pm
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Yes, I know what a pistol looks like - what I'm doing is a more basic version that eventually lets you do the straight leg in front version. There are 4 steps;
1. non-working leg behind with bent knee and using a table to support (I also used the toe of the non-working leg for extra support. My knees were really bad.)
2. non-working leg behind with bent knee - no support
3. non-working leg to front, but bent so heel can touch floor if needed.
4. Full pistol with non-working leg locked straight.
These are the levels of sophistication given by the BER system that I'm using. Basically they let you build your strength with just bodyweight. Craig Ballantyne of TT has a similar progression for working on pullups.
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Comment by Markku Niilo-Rämä on November 12, 2010 at 5:40am
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This is what I mean:
http://www.youtube.com/watch?v=FqmYSjE6C2Y
So your non-working leg is straight and I tried it now.. and it is working with my right leg. I notice my left leg is much weaker even though the "bad" knee is my right knee.
I need to strengthen the legs much more but already the knee is much better..
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Comment by John Mulcahy on November 12, 2010 at 5:28am
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I've only done as far as assisted (hand on a table) one-legged squats with the non-active leg to the rear. However, I did feel what you're talking about using the whole body to get yourself back to standing - just not as intensely as with a pistol. I also did it with bad knees, going past the 90 degrees and believe that it made a contribution to my knees eventually rehabilitating. Balance develops too and you pointed out. Over time I needed the table less and less as leg/knee strength and balance developed.
I believe almost any bodyweight exercise is going to have a beneficial effect over the long term - except bench dips (with the hands behind you). They have a bad rep among many including Craig Ballantyne of Turbulence Training. Mostly for the same reasons the pec deck is condemned by so many as the wreck deck. Just does too much damage long term to the shoulders. This is a summary of my reading.
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Comment by JBF Mentor Tom Mortensen on November 12, 2010 at 3:36am -
Yes I know the urge to master at least one "show" discipline. I am still working on my one-arm pushup, but my two accidents have set me back somewhat. Sounds like you have done what we should all do, listen to our body and observe how it reacts to a certain activity.
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