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Pistol Squats - who here does 'em?

Discussion in 'Health & Fitness' started by Chupacabra, Feb 15, 2021.

  1. Chupacabra

    Chupacabra F1 Rookie
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    Sep 30, 2005
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    Mr. Chupacabra
    I have a child with type one diabetes, so the gym has been off limits to me since COVID hit. The good thing about it is I saw it coming and quickly grabbed a bunch of home workout gear before the shelves ran dry! Ergo, I have had to create entirely new routines incorporating a pair of 95lb adjustable dumbells, pushup handles, a pullup bar, plyo box, sliders, adjustable kettlebells, a TRX, weighted vest, and an adjustable bench.

    To be honest, I'm in better shape than ever! I don't have tons of plates at my disposal, but the moves I have started to incorporate, some of which I may have looked at sideways before, have proved to be challenging and very effective.

    One such addition is the pistol squat. Holy Hell. I quickly realized that no matter how many barbell squats, sled pushes, deadlifts, leg presses, etc. I have done in my life, they all meant exactly squat because...I couldn't even do ONE pistol when I started on this new regimen back in March.

    I'm still working on my form and am continuing to do plenty of other single leg exercises (weighted step-ups, lunges, etc.) but man, what a brutally effective and simple exercise. Anyone else here finding similar gains with these?
     
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  3. rdefabri

    rdefabri Three Time F1 World Champ
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    I've done them, I need to add more. My legs have been a weak spot, but I'm home gym and getting creative. 1 1/2 squats holding weights, partial squats, Bulgarian squats, etc. Legs are definitely muscular and shapely, but I want more width.

    On a different note, my abs have gone nuclear, great results from simple exercises.
     
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  4. Chupacabra

    Chupacabra F1 Rookie
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    Yep, I've been doing double crunches and roll outs exclusively. I'll do one big set of 50 (sometimes 70) roll-outs a few times a week, then switch to doubles for a week and so on. I think all of the newer exercises we are forced to adopt - things like double rack position kettlebell lunges, for instance - use more core stability and are certainly helping. Of course, none of this would mean anything without good nutrition which I have prioritized even more since COVID. Sounds like you have as well!
     
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  5. Skidkid

    Skidkid F1 Veteran
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    I have never tried pistol squats. I was recently doing Bulgarian lunges where the rear foot was on the slider for a rowing machine. You really have to stay balanced and in the glute, no cheating to the rear leg or you fall. Maybe I will try pistol squats one of these days soon.

    Separate note: Maybe we should start a thread on nutrition for lifting.
     
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  6. Jo Sta7

    Jo Sta7 F1 Rookie
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    Pistol squats are great. I do them often.
     
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  8. Chupacabra

    Chupacabra F1 Rookie
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    I've been doing Bulgarian split squats as well. Adding a weighted vest and two kettlebells makes the move pretty intense, especially holding the kettlebells in rack position. Definitely a balance/core-heavy move! The first time I tried those, I was bleeding!

    I feel so much more athletic after training this way, and my lower back is much happier. That's huge because I have trained around and through that since I was 17, but I think it has just as much to do with years of twisting and reaching while drumming as it does anything else. It all seems better now. I don't know that I will ever go back to the standard style of lifting I was doing before, except for occasional routine variations to break things up/deload.
     

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