Relieve pain, prevent injury, and increase performance. Get customized mobility coaching developed by Dr. Kelly Starrett.
- This topic has 7 replies, 3 voices, and was last updated 7 years, 2 months ago by Anonymous.
08/30/2013 at 9:08 am #70445
Granted, I know that ankle flexibility is very important in the pistol squat among other things, but I am also curious how much a roll strength plays in this too. In fact, I wonder if they have a connection with each other and perhaps maybe I am focusing too much on my flexibility rather then my strength in this position as well.
08/30/2013 at 2:41 pm #72695Anonymous
A pistol brings in several factors mobility, balance, strength
If you don’t have the strength to move your bodyweight out of the bottom of the pistol its not going to work.
If you are limited by ankle or hip mobility that will play a role.
Yes there is a connection between strength and ankle mobility.
09/03/2013 at 11:16 pm #72713Martin Repcek
There is definitely a connection. If you can’t get into the position you can’t activate, thus strengthen, the muscle fibers to get you out of the position. Using a TRX you can kind of work on strength and flexibility at the same time. I would prioritize on flexibility.
09/08/2013 at 10:51 pm #72729Anonymous
Are you able to create the bottom position of a pistol?
09/09/2013 at 10:33 am #72731
I can create it. I am thinking jumping rope might help as well as using a band to get into the position? I am wondering though, if I have full ankle ROM will I be able to get into the position or will my strength limit me as well.
09/09/2013 at 1:16 pm #72733Anonymous
Not having full ankle rom will impact your ability to to do a pistol.
If you have a stable bottom position of a pistol that is a start.
If you are not able to create a strong stable bottom position you will not be able to perform a pistol.
If you are missing ankle rom mobilize at the position of restriction.
Another impacting factor could be your hip mobility.
Squat Quick Test: Is it your Ankles or Hips?
Episode 320: Epic Pistol 10 Min Squat Test
07/02/2014 at 6:16 pm #74902Breeann KeoghParticipant
I can happily do pistols on one leg, while on the other I just keep falling on my ass when I reach the bottom position.
I am working my mobility since almost two years now with little success.
Tried everything: foam and ball rolling on foot and calf, stretching, mobility exercises with band distraction, and voodoo floss.
Keeping falling on my ass unless I carry a weight in my hands to counterbalance the weight. So frustrating.
07/02/2014 at 6:26 pm #74904Anonymous
Can you do rolling pistols on that leg?
Have you done skill work on that leg?
I would go through Carl Paoli’s pistol progressions from the Gymnastics WOD
There are different sets of progressions here.
- You must be logged in to reply to this topic.