I’m a big fan of working pistols as a skill. Most people don’t have the mobility, strength or exposure to perform pistols well, especially as a new trainee. One drill I’ve been using lately with success to help build the pistol is a tall box step-up.
A lot of athletes struggle with the bottom position of a pistol. One exercise I like to help with this is a tall box step-up. This exercise basically allows athletes to self spot in the bottom portion to gain exposure and comfort for the full pistol. What's also good about this variation is that you can self adjust the amount of stress you take at the bottom. This way we don't over stress athletes who aren't ready yet and can give adequate challenge to a large group of exercisers with varied experience levels without changing the exercise. Give these a shot and share if you know someone who could benefit from these. @powermonkeyfitness @reebok #teamreebok #reebok @championptp @mikereinold @lenmacpt @shift_movementscience
Here’s why I like it:
1) You can self regulate how much assistance you need
2) It’s easy to perform in a group setting
3) Time in the bottom of the pistol
Give this exercise a shot and let me know what you think.
Dan Pope DPT, OCS, CSCS, CF-L1
The Best Exercises To Get Out of Low Back Pain and Back to Training
Why You Should Use Crawls and Copenhagen Planks in Your Training
How Common are Injuries in Olympic Weightlifting, Strongman, Crossfit and Recreational Fitness?
Are Kipping Pull-ups Really That Dangerous? Part 3: Progression, Volume Management and Periodization
Are Kipping Pull-ups Really That Dangerous? Part 2: Building Strength and Technique Across Kipping Patterns
Are Kipping Pull-ups Really That Dangerous? Part 1 – Assessing and Building the Basic Kipping Positions
Are Deep Loaded Squats Bad for the Lower Back? A Deep Investigation into the Safety and Performance of the Deep Squat: Part 8
7 Ways to Make Deep Loaded Squats Safer for Your Knees – A Deep Investigation into the Safety and Performance of the Deep Squat: Part 7