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By John, July 2, 2009

Welcome to my new website that is all about leg strength, and specifically how to master the single leg squat (aka Pistol). Here is a brief introduction to give you an idea what you’ll be learning here:

About Perfect Pistols

I look forward to sharing the principles of strength training with you, and helping you master the single leg squat.

Here are three simple tips to get you started:

1) Practice the SKILL, don’t train the attributes: In the beginning, it would be a fatal mistake to jump right into trying to do full pistols if your leg strength isn’t up to par. Focus on breaking the skill down into manageable parts, and practice each component one by one until you can put them together. Training to improve conditioning attributes like strength and endurance can wait until you’re proficient with the techniqe…

example:

-practice the lowering portion
-practice the static hold in the bottom position
-practice the ascent with assistance
-etc.

2) Focus on technique in the beginning, then add effort: The pistol is a high-skill exercise, and requires consistent perfect practice for mastery to be attained. Sloppy form will lead to injury down the road, especially with an advanced technique like the pistol squat. Once you have the technique down solid, only then should you ramp up the training intensity and effort.

3) Work from your foundation of strength: It’s best to start single leg squat training with some general conditioning under your belt. Jumping right into a pistol program may not be the best idea if you can’t perform bodyweight squats and lunges with excellent technique already. Build up your General Physical Prep first, then move onto more advanced exercises like the Pistol.