one leg/pistol squat? lowedbody training with no weight recommendations?

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rawlifter		one leg/pistol squat? lowedbody training with no weight recommendations?	25-04-2020 @ 23:42
Member 5584, 304 posts SQ 225, BP 157.5, DL 260 642.5 kgs @ 103kgs UnEq	Live in a flat - no garden no space no home gym Straight bodyweight squats are unchallenging and therefore boring Is trying to master a one legged squat worth doing? Anyone can do it and can recommend how to get from s**t to able to actually do this? Anything else worth doing for lower body?

dannyboy73		...	26-04-2020 @ 05:47
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255 657.5 kgs @ 90.5kgs UnEq	Post Edited: 26.04.2020 @ 08:10 AM by dannyboy73 sissy squats. Tom Platz fav for quads donkey calf raise. lunges. hold anything of weight to add resistance... desent have to be very heavy.

uzalad		...	26-04-2020 @ 10:12
not hilarious Member 1977, 159 posts SQ 150, BP 1, DL 215 366.0 kgs @ 77kgs UnEq	Lunges are good, double or triple dip on each leg, don't lock out, pause reps, slow reps etc. lots of techniques to make things more difficult. High reps, short rests, pre-exhaustion. You can also elevate the front foot on a step so that you can get deeper in to the lunge. I've been doing lots of hack squats against a wall with a foam roller against my back. Then lunges and banded good mornings. Probably not making actual progress but it's gassing me and hopefully maintaining some strength and also building balance.

Robbo		...	26-04-2020 @ 12:46
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5 717.5 kgs @ 104kgs UnEq	I learned to pistol squat the other week and my legs were ringing from doing them, so definitely worth a go

rawlifter		...	26-04-2020 @ 21:00
Member 5584, 304 posts SQ 225, BP 157.5, DL 260 642.5 kgs @ 103kgs UnEq	Robbo said:I learned to pistol squat the other week and my legs were ringing from doing them, so definitely worth a go How do you learn - from someone who can prob do about 1/4 a pistol squat at the moment?

Boar		...	26-04-2020 @ 21:05
Walk your talk Member 5, 25558 posts Administrator	rawlifter said: How do you learn - from someone who can prob do about 1/4 a pistol squat at the moment? hold onto somthing like a rope or the back of a chair they are brutal and can deffo cause injury if you try and launch into one cold !!

Boar		...	26-04-2020 @ 21:06
Walk your talk Member 5, 25558 posts Administrator	oh and mountain climbers are ace and anykind of 100 burpees for time !!


Robbo		...	26-04-2020 @ 21:52
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5 717.5 kgs @ 104kgs UnEq	rawlifter said: How do you learn - from someone who can prob do about 1/4 a pistol squat at the moment? Start by lowering yourself to a high object and gradually lower the height until you can do it without Or stand on a very shallow object (like a weight plate) extend the front foot and lower until it touches the floor. Gradually increase the height of the object until you have to go all the way down for your front foot to touch the floor

Robbo		...	26-04-2020 @ 21:53
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5 717.5 kgs @ 104kgs UnEq	Boar said:oh and mountain climbers are ace and anykind of 100 burpees for time !! What’s your 100 burpees for time Boarski?

umpalumpalifter		...	27-04-2020 @ 07:43
Member 5836, 366 posts SQ 220, BP 137.5, DL 235 592.5 kgs @ 80kgs UnEq	Robbo said: Start by lowering yourself to a high object and gradually lower the height until you can do it without Or stand on a very shallow object (like a weight plate) extend the front foot and lower until it touches the floor. Gradually increase the height of the object until you have to go all the way down for your front foot to touch the floor This plus lots of ankle stretches. The one I think works best to focus on soleus - put your foot up on a bench or chair, bring your chest down on yo the Thigh so the leg looks like a deep squat position, grab hold of underneath the seat and pull yourself down more

Boar		...	28-04-2020 @ 18:45
Walk your talk Member 5, 25558 posts Administrator	Robbo said: What’s your 100 burpees for time Boarski? back before crossfit was a thing ,and before i did strongman , i did loads of wierd fitness things (my judo year) and i was pretty good at the burpees BUT i deleted my old logs when in some sort of rage ....... so i dont know the time !!

AMH_Power		...	28-04-2020 @ 19:32
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	If I had no space, I would buy 3-4 sets of heavy duty resistance bands (the 80kg ones). Id squat with these (creating a loop underfeet and base of neck/shoulders). My training would probably look something like this: Mon: Resistance band squat (2-3 bands), 20x3, explosive as possible. Resistance band good morning, 3x8 Resistance band press Up (2-bands), 3x8 slow eccentric, fast concentric Wed: Resistance band bulgarian split squat (stand on the band and hold both sides in hands), 3x8 Resistance band overhead press (1-2 bands), 3x8 Clap Press ups, 20x3 Thu: Resistance band press Up (3-4 bands), 20x3 explosive as possible Resistance band squat (1-2 bands), 3x8, slow eccentric, fast concentric Resistance band seated rows (attach to door or get the doris to stand in it), 3x8, slow eccentric, fast concentric Sat: 30m sprints (slight hill ideal; reduces knee stress) Timed Ab work (plank, side plank) Timed Glute work (glute bridges) When I was in the military I used a very similar system while deployed on exercise and returned with very very minimal max strength loss, but my power production was immensely better which even to today, has stayed with all my lifts. The key is to make the fast s**t fast, and the higher rep stuff to really really focus on mind muscle connection... and more importantly, progressive overload... week to week increase either reps, sets, speed, load... at least 60-70% of ALL progress can be attributed to progressive overload

Terminator		...	02-05-2020 @ 16:18
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Post Edited: 02.05.2020 @ 16:19 PM by Terminator rawlifter said:Live in a flat - no garden no space no home gym Straight bodyweight squats are unchallenging and therefore boring Is trying to master a one legged squat worth doing? Anyone can do it and can recommend how to get from s**t to able to actually do this? Anything else worth doing for lower body? My balance is rubbish so haven't had any luck doing one legged pistols However I see we have similar bodyweight and squat so this might work for you. I found sitting down on one leg to a very low box (maybe 30 cm) and standing up again, a good challenge for sets of 8 reps. I progressed to 12s and now sets of 5 with a 20 kilo bag. It was this exercise which made me appreciate I had a weakness in my left leg- and hopefully this brings it back up. Oh, and bulgarian split squats, 20 kilo back pack, one foot on the sofa, 5 sets of 12 and you will feel the burn

PaulSavage		...	02-05-2020 @ 16:35
Member 2775, 6927 posts	Definitely worth doing pistols and lunges for sure, especially if you do strongman. Actually a lot more useful than regular squats for strongman but useful either way to do some single leg work for injury prevention and better performance overall and there surprisingly challenging, especially more difficult variations.

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