A Pistol Squat Progression That Actually WORKS (Full Tutorial)

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4 жыл бұрын

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This video shows the pistol squat progression I personally used to achieve this skill. While I wouldn't say I'm a master of the pistol squat (I don't consider myself a master of any calisthenics exercises, honestly), I've gotten good enough that I'm confident this progression actually WORKS.
To use this tutorial, work through the pistol squat progressions I show and incorporate your current progression in your leg workouts. Work on the current progression until you build it up to 8 reps (top of the strength building range) and then move on to the next progression.
I also highly encourage you to work on the 3 stretches I show near the beginning (calf, hamstring & hip flexor stretches). These will be necessary for most people to improve their ankle and hip mobility to get down deep into the pistol squat position.
Thanks again for watching and make sure you like and subscribe!
-Ryan
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Пікірлер: 403

@hungrygator4716 Жыл бұрын

Stretches #1 - Calves - 1:25 #2 - Hip flexors - 2:18 #3 - Hamstring - 2:42 Progressions #1 - Split squats - 3:18 #2 - Single-leg kneeling squat - 4:10 #3 - Elevated single-leg squats - 4:50 #4 - Assisted pistol squat - 5:35 #5 - Counterweighted pistol squat - 7:15

@ksbsssnsbs6129 Жыл бұрын

Thanks buddy

@paulmaloney2383 4 жыл бұрын

I'm impressed with his articulate detailed instructions but equally impressed with the super cleanliness of his house

@drip369 4 жыл бұрын

Yet he didn't mention pistol eccentrics to build up more strength throughout the full range of motion, when he was elevated on a box

@TCt83067695 4 жыл бұрын

Shoes indoors tho... Lol

@SeanFisher 4 жыл бұрын

And one of the least obnoxious musical intro.

@derNachbar97 4 жыл бұрын

Clear Counters, clear mind :)

@pauljohnagustin237 4 жыл бұрын

Mr. Clean?

@jacksonclowdus1719 4 жыл бұрын

I can’t wait until he learns and gives progressions for the human flag because he is one of the best calisthenics KZfaqr when it comes to progressions

@pgrothschild 3 жыл бұрын

He is, him and Daniel Vadnal are the 2 best. Brilliant teachers.

@sigmundaarvik-hansen4005 2 жыл бұрын

@@pgrothschild I would add RedDeltaProject to that list. Check his channel out, if you haven't already!

@pgrothschild 2 жыл бұрын

@@sigmundaarvik-hansen4005 Will do!

@jenjen836 3 жыл бұрын

I love your simple calm tutorials. So many trainers have a shouty rapid talking approach with aggressive music. You have a lovely clear non-ego manner that suits me down to the ground.

@joseadrianobaltieri4773 3 жыл бұрын

Exactly ! Perfect words to describe his tutorial !

@bradleyjones4955 2 жыл бұрын

You said it better than I could!

@armandotabares8561 4 жыл бұрын

Super great tutorial,I´m 63 years old and learning how to do this amazing exercise ,struggled a lot ,used to elevate my heels about 1/2 inch from the ground with an object and it did help a lot and just tried the counter weight and is way better. Thank you for this tutorial

@xchan1928 4 жыл бұрын

This guy gives information so fast yet so clear, that no one comments a list of the video's summary

@______-ei9lw 4 жыл бұрын

dude.....you're so freaking genuine, thanks for the vid

@ladyvader3173 4 жыл бұрын

I feel a lot of people will be searching for these kinda tutorials very soon ;). I really like how detailed this is, especially the second and last progression was skipped in the videos I've seen prior. Thx man, you seem super genuine and legit

@juanpablovelardez4952 4 жыл бұрын

The best tutorial for pistol squats. Absolutely basic for those of us who train at home. Greetings from Argentina!!

@kensingtonpride 4 жыл бұрын

Very well spoken. I've set the pistol squat as one of my next fitness goals. Thank you for a very clear and well articulated progression!

@0ThrowawayAccount0 4 жыл бұрын

Thank you for this. I am gonna definitely gonna start this today. Many thanks for all the hard work you put into this, Ryan.

@kimtabel5971 3 жыл бұрын

Been looking at loads of pistol squat videos on KZfaq but this is KING. Thanks so much for explaining everything step by step! Love the progressions are clearly demonstrated and explained which takes the guess work out of it. Loads of youtubers just drip feed information which doesn’t help

@endo9913 3 жыл бұрын

I've been working on this for a couple of weeks now. The best instruction I've found on KZfaq to learn the pistol squat.

@francismajor3530 4 жыл бұрын

I must say I really love your channel. It is especially handy now that we are all on lockdown and cannot go to a gym. Who even needs a gym?

@FrederickTSchurgerDC 4 жыл бұрын

I've seen so many details on building increased mobility, but this one (especially with the assisted weight/counterbalance) is probably the piece that I've been looking for! Great tutorial!!

@kiwijuice7240 3 жыл бұрын

Top quality content. Nothing but good vibes here. The impressive execution of your pistols paired with your humility has my respect. I'm subscribing right now.

@saadiasharjeel4916 Жыл бұрын

I am beginning my pistol squat journey. This video was very helpful.

@lsdjfljkasdfjklsadf 2 жыл бұрын

I love your videos, Thankyou! So helpful and direct to the point, with no urging to fast forward. What I appreciate learning from you most is the rule that once you can do 8 reps, move to the next progression. It’s hard to know otherwise.

@dlpXdrone 4 жыл бұрын

Thanks man, I'm seeing myself progress steadily in this. Best vid by far.

@anubhabbasu2003 4 жыл бұрын

Life has its own ups and downs,we call it squats😹😹💪💪

@riconater3215 4 жыл бұрын

This is the most thorough explaination of the progressions to get this movement down. Thanks a bunch!

@gwarlow 4 жыл бұрын

This step-by-step instruction is amazing. Thanks for putting this video together. Cheers.

@Cloppa2000 4 жыл бұрын

Great Vid. The last progression that helped me to get my first Pistol was letting the extended heel touch the floor throughout. U can barely assist with it but it was just enough to get past any sticking points. At this stage of the progression it only took one session at this stage and I was there. Another stretch I recommend is to get into the bottom pistol position on one foot with the other extended whilst either holding onto something or with a hand on the floor beside u and try to get the hand off the floor momentarily or let go of the support momentarily until u can. U can progress this by holding onto ur ankle or trouser leg near the ankle with one hand or both instead of an external support. I still use this as a last stretch before doing Pistols every time when warming up. Also doing them on a slight downward slope is easier and another great progression

@floorshirts6402 4 жыл бұрын

Finally this progression is made! This is super helpful! Thanks a lot!

@The14roscoe 4 жыл бұрын

This is my 2020 goal, so you dropped this just at right time. That's very much ryan.

@dedopest3305 4 жыл бұрын

Monthly goal you mean

@scire6616 4 жыл бұрын

how has it been going

@d.lowrey1506 4 жыл бұрын

The14roscoe Did u master it??

@yavuzyavuz8387 4 жыл бұрын

What happened

@wolfumz 4 жыл бұрын

I'm with you, dude. I don't have the hamstring flexibility, I'm stretching everyday with only a tiny bit of improvement... I'll check in next year!

@chriswhitley1535 4 жыл бұрын

Great video! The pistol squat was actually the 1st advanced calisthenics exercise i learned! Along with the one arm pushup!

@anonyme103 4 жыл бұрын

Your video popped up in my recommendations and finally something clean simple and useful! thank you.

@hussainmemon5139 Ай бұрын

Best video I have seen on this topic, so informative, will keep you up to date!

@alilegzali8804 3 жыл бұрын

Honestly the best tutorial, very constructive & coherent!!

@guillaumefortinmoquin2875 3 жыл бұрын

I've given up working on my pistol squat but your high quality instructions motivated my to work on it!

@gingerbreadboy 4 жыл бұрын

I went straight to assisted reps using a single gymnastic ring. Before I started doing pistol squats I was worried I wouldn’t be able to do full range of motion due to flexibility and strength issues (and having never done them before) but I was surprised how much having an anchor gives you confidence in the movement.

@stephensperr1379 4 жыл бұрын

Wow great progressions! Fantastic presentation too!

@tuckert3ig 4 жыл бұрын

Well explained and performed. Very easy to follow

@bearleeleagle7170 4 жыл бұрын

Merry Christmas Ryan! Awesome vid again. Keep up the fantastic work!!

@captainudo9564 3 жыл бұрын

Great explanations and hints. Bravo!

@christopherellett9992 Жыл бұрын

Thank you so much for this information. Progression #5 is a game changer. I noticed a huge increase in my flexibility/mobility after just a few weeks of stretching as you recommend also.

@pilgorehotz8041 4 жыл бұрын

You're reading my mind! This is exactly what I've been thinking about lately.

@NickMHalliday 4 жыл бұрын

Excellent advice. Thanks.

@Verena_s 4 жыл бұрын

Love your videos, thanks for sharing!!

@eimarobrien2681 4 жыл бұрын

Great tutorial many thanks

@peterbassel6888 3 жыл бұрын

These look like the best progressions to getting to a pistol squat that I have seen to date, than you very much!

@Freemasonshair Жыл бұрын

Very cool video! Thank you!

@smajid127 4 жыл бұрын

Thanks! Elevated single leg was just what i needed

@soorajsucheendran5631 Жыл бұрын

Thanks for the video

@rienzitrento8397 4 жыл бұрын

That was really helpful, thanks

@user-qq4mg7um5u 4 жыл бұрын

Your content is top notch 👍👍

@iwillfall 10 ай бұрын

thank you ! great video

@bopiyeff 8 ай бұрын

Great tutorial! Thank you!

@esaicmb2311 3 жыл бұрын

Thanks! Pistol squats are one of my goals!

@ac8616 2 жыл бұрын

Very helpful information. THANK YOU!👏

@mkejon71 6 ай бұрын

Fantastic! Thank you.

@rabbitwooden2184 4 жыл бұрын

Very detailed. Thank you.

@Stephenf8 4 жыл бұрын

Great video! Thanks for this info! 👌

@TheSandkastenverbot Жыл бұрын

Awesome content!👍

@RK-qc7sj 4 жыл бұрын

thank you sooo much! it worked so well with me!!

@anondude24 4 жыл бұрын

Absolytely wonderfull video!

@OldSchoolPatrick 2 жыл бұрын

Another really good video, Ryan. After watching I'm gonna try your pistol progressions starting tomorrow AM!

@psbjr 4 жыл бұрын

I'm getting closer to a full pistol, and I found great success using a band attached to a dip station or pullup bar, etc. It's great because the band gives more assistance at the bottom where it's needed and less at the top. This allows you to start practicing with full ROM sooner. Also I would recommend the Ido Portal's squat reach exercise and a more upright hamstring stretch using a stiff rather than bent back & thoracic extension. I do mine up against a door and it isolates the ham without the low back confusing the issue.

@michaelstout2533 4 жыл бұрын

Great tutorial!!!!!

@tonejung Жыл бұрын

very good tutorial!

@SilenceInTheBliss 10 ай бұрын

Thank you. This is so helpful.

@giorgio8460 Жыл бұрын

You are a very good professional.

@berritandersen288 3 жыл бұрын

Very helpful indeed 👍

@jensbrogaard8259 4 жыл бұрын

This is really really good, thanks Ryan :-)

@pradipde5425 2 жыл бұрын

I like your methods of teaching. Best of lots. Thanks

@Deepz007 Жыл бұрын

Stumbled upon this amazing video, thanks for sharing.

@salvatorelicata8768 Жыл бұрын

Thanks dude really You are seriously saving lives For real

@nikhilsrl 3 жыл бұрын

The best progression I have seen so far.

@Keykers1 3 жыл бұрын

Great video!

@karinasorelli Жыл бұрын

Amazing video! Thanks for this! 👊🔥

@MinusTheGym Жыл бұрын

Glad you found it helpful! 😊

@akozy 4 жыл бұрын

Love the 5th step, thank you! This was the missing link.

@ManuelSilva-nu7vi 4 жыл бұрын

It has been very hard to me to do pistols with the right leg. I not sure what could be the problem. But after this video I will pay attention to my right ankle's mobility.

@Nornagest84 2 жыл бұрын

Great Video! Thanks! 👍 What really helped me with the balance for my very first pistol squat, was starting in the bottom position (having the flexibility obviously 😉), so I could balance myself out in a rather relaxed position squatting on one foot with my other leg in front.

@ImranKhan-sj5ji 3 жыл бұрын

Awesome video

@sarahshawsehgal5121 4 жыл бұрын

Thanks this is great!

@keilder8543 2 жыл бұрын

Great step by step, especially step 5! THX.

@29backwards 4 жыл бұрын

Tnx for this video. It's very usefull! 💪

@microchiroptera4520 Жыл бұрын

Best video on the topic

@fitnessenthusiast6308 3 жыл бұрын

Thanks buddy!

@BALDANDRETIRED 3 ай бұрын

cool stuff bro keep it up

@Pushups_press_play Жыл бұрын

Thank you 🙏👊🏽

@perryfrimpongmensah3710 4 жыл бұрын

awesome vid. would love to see a progression on the hollow body hold. love your videos

@stephaniefitness4113 3 жыл бұрын

Wow! This is super helpful

@bianquete1 4 жыл бұрын

Really nice tutorial! Thanks! I'm trying this today. Subscribed :)) Hugs from brazil

@padmajaan2068 2 жыл бұрын

wow, just wow!! Thank you!!!

@DickDickerson01 Жыл бұрын

Homie is 💯!!! zero bs

@bathsalts666 3 жыл бұрын

the counterweighted pistol squats helped me so much because im capable of doing the pistols but keeping my balance is really tough

@marshmallow1658 3 жыл бұрын

You explain everything very nicely.Love from Bangladesh brother.💜💜💜

@qalandaralimazhar2764 12 сағат бұрын

Good man Very impressive ❤❤

@CaptainRhodes 4 жыл бұрын

Haha Ive been waiting for this video, havent seen it yet will be interesting. Merry Christmas!

@lah8102 4 жыл бұрын

Merry Christmas

@zxsh5180 2 жыл бұрын

For those with anterior pelvic tilt, your hamstrings feel tight because the pelvis is tilted in such a way that the hamstrings are being excessively lengthened so stretching it will only make it worse. Rather than stretching the hamstrings, focus on strengthening them and the glutes and also stretch the hip flexors often.