THE PISTOL SQUAT PROGRESSION LADDER

EXERCISE BREAKDOWN: HANG — BODY POSITION EMPHASIS

 

Hanging strength is important. We train hanging in three out of four months in this programme.

In month 1: you do what you like…( after first trying to get to two minutes!!).

Next month (er, Month 3): we increase the grip-strength challenge.

This month Month 2: we work on body position — L-Sit style — making it a more integrated grip, Lat, Ab and hip-strength challenge.

HOW TO DO IT
GRAB CHIN UP BAR – normal grip at first, but as soon as you can handle it switch to a False Grip, with your pinky knuckle over the bar.

GET A DEEP STRETCH — arms long and stretched, shoulders elevated around your ears.

HANG — once you’ve stretched and got tension through your arm-pits and abs, take your feet off the floor.

THEN CHOOSE YOUR PROGRESSION — for the right difficulty level. The options are…

LOW KNEES — bring your knees together, and lift them to about a 45 degree angle.

PARRALLEL KNEE — a little higher so a little more ab strength work

HIGH KNEE — above parrallel

SINGLE LEG L-SIT — straight leg must stay above parallel

FULL L-SIT — straighten both legs while keeping them above parrallel.

CHOOSE REP STYLE

Alternate between long static holds and pulsing reps. One workout, one style. The next, the other.

ALTERNATIVES
If for some reason you can’t train hanging, I don’t have any specific recommendations, other than just double your focus on the other stuff!

HOW YOU PEOPLE MESS IT UP
NOT ENOUGH PPT — if you don’t tilt your pelvis back enough, you will not be able to get your knees as high, you won’t get as much abdominal stimulation and you’ll over-rely on your hip-flexors.

NO SHOULDER BLADE ELEVATION — either because you’re too tight, or you’re not focused enough. The latter is self-explanatory. If you’re too tight, you’ll need to work on various Lat and shoulder stretches, and practice hanging with your feet down so you can work on improving position without such a huge strength demand.

WIMPING OUT — I know, Chin-Up Bars can be scary places. But push yourself into doing it in the gym, or getting something to hang on at home and you’ll be all the better for it.

WICKED CUES
PUSH THE BAR AWAY — for those who refuse to fully extend and elevate the shoulders, trying to actually push the bar away can take away the ‘guarded’, not stretching properly error.

ABS! — make sure you feel your lower abs working to tilt your pelvis back. If you don’t, you’ll over-rely on your hip-flexors.

RIP THE LATS — please don’t take that literally, but a False Grip, with a proper stretch and a gold Posterior tilt of the pelvis and it sometimes feels like you’re going to!

NO NECK — to ensure shoulder blade elevation.

CRUSH THE BAR — more grip effort —> more strength.

WHY???
INTEGRATED STRENGTH — This is one of those moves that takes strength through a whole chain of muscles and fascia. This is what we want if you want to be athletic. Plus, we take strength we build in some areas and transfer them to others. This is one of the central themes you’ll need to use if you want to make minilmalistic training routines work.

SHOULDER HEALTH — Hanging is great for your body, great for your posture and great for healthy shoulders. You are designed to be able to put your arms above your head; if you don’t do it, you’ll gradully lose the ability to do so.

MASTER THE STRENGTH SESSIONS, DEVELOP A SEXY, LEAN BODY — if you want to be ripped and lean, eat right and train your whole body for strength. This is an essential part of that, be an athlete and you’ll look like one.

POSTERIOR TILT = BETTER AB WORK. Better ab work = healthier, better looking bodies.

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