We’re bringing back an oldie, but goodie today! If you’re trying to improve your pistol squat, this mobility drill is for you!
The pistol is one of those exercises that people often attempt, but few get right.
I’ve seen coaches attempt copious amounts of ankle mobility drills with no avail. I’ve also seen experienced coaches performing various hip mobility drills while having limited success.
Listen, I love having my clients perform ankle mobility drills and mobility independent of one another for many reasons, but when it comes to the attempting to improve your pistol, if you’re keeping ankle and hip mobility separate, you might be missing the boat.
A huge part of gaining the necessary range of motion for the pistol is training ankle mobility and hip flexion at the same time.
Here’s a quick video showing how to open your hips and ankles simultaneously:
Your Takeaway:
Perform 4-6 sets of hip prying on each side. Add in 3-5 sets of PNF work where you resist both adduction and abduction in the hip flexed position. While in the Cossack position, you eventually want to center your bodyweight in the middle of the foot and not in the heel.
Give it a try and let us know what you think!!
These are pretty cool. I mean I do plenty of pistol squats but not the way you suggest. I am going to try them out.
I have tried this so many times but each time end up busting my knee. I would love to do this.