THE PISTOL SQUAT PROGRESSION LADDER

EXERCISE BREAKDOWN: HIP HINGE TO GLUTE LOCK
HOW TO DO IT
STAND TALL FEET A LITTLE WIDER THAN SHOULDER WIDTH APART – Enough so that you feel athletic. But no so wide your feeling a stretch ion the inner thighs.

FLEX KNEES, HINGE AT THE HIPS – This is the key bit. When you flex at the knee, you unlock the hips, allow a slight anterior tilt of the pelvis, giving the hamstring more opportunity to move. Only a slight bend at the knees though please, otherwise you start squatting. We don’t want this. Not here.

NOW STRETCH YOUR HAMSTRINGS, HOLD YOUR SPINE POSITION, & REACH BETWEEN YOUR LEGS – Drive the movement by pushing your bum straight back. Nothing else moves. Hold your spine shape, push the bum back and your torso will come over as a natural consequence of this action.

Now the important bit, stay here, explore the position, check everything is where it should be, then and only after a few seconds of deep stretch… come back up.

STAND BACK UP, LOCK BUM AT THE TOP – Next, we want to Coe back up. Hold your shape and come up, driving the movement from the bum and the Hamstrings. When you get to the top, lock your bum and squeeze the glutes hard for one second. (Hard Style Plank Style).

Then repeat – Otherwise you’ll only have done 1!

HOW IT GOES WRONG AND HOW TO FIX IT
YOU LOSE SPINE POSITION – If you’re struggling toil hold your spione position – the classic error here, try holding a broomstick (who has a broomstick???!)… try holding any kind of stick, if you can find one against your spine and learn to drive the movement from the correct place.

YOU BEND YOUR KNEES TOO MUCH – We want just a mini bend and then they stay as they are all the way down and back up again. Fix it by practicing more, its just awareness.

NO RANGE – If you consistently round your spine on this, it could simplty be that you lack Hamstring range of motion (you know who you are!), and still try too hard to get more range. As a result of this, your hips grind to a disappointingly early halt, but you allow your spine to flex to fake it. Naughty.

The Fix – Practice a lot. Stop early and learn to differentiate hip from spine movement. Then work on your hamstring range of motion in as many different ways as you can. Use ‘The Iron Spine!’ Cue below.

WICKED CUES
PUSH YOUR BUM BACK – This is how we drive the movement. If you just try to hold your shape and push your bum back to the wall behind you, you’re not going to go wrong.

GORILLA CHEST – I’m not going to explain this one. Picture a big cheated gorilla and you will be better.

IRON SPINE! – If your spine was totally rigid, made of iron, how would you perform this exercise? Try iota and you’ll get better at this one.

STRTETCH. SQUEEZE. – Focus on stretching at the bottom and feeling the Gluten squeeze at the top. This isn’t about sets and reps, its about quality. Focus on feeling a stretch, and a squeeze!! Hamstrings stretch, Flutes squeeze.

CATCH WITH THE GLUTES – It can be easy to over extend the spine at the top on this one, and also not to know when to stop. When you have this rioght, and when you swing the kettlebell well, it can feel like you ‘catch’ the movement at the top with the Glute Lock. See if this helps you.

PROGRESSIONS
Kettlebell swings

Yoga forward fold

RDL Stretch Jumps

REGRESSIONS
Slow it down

Shorten the Range

Go back to pelvis control

WHY DO IT
This is a good warm up exercise, a good introduction to moving if you haven’t trained for ages and it helps you learn a useful movement pattern that we can use with lots of progressions down the line.

It also is a step on from the basic pelvic control drills in the archive, teaches you to integrate pelvic control in a more complex setting. You need this to be able to hold a good position while being an athletic hero. You need to beer a More-Athletic hero in order to get the body you want!

When Squatting, Deadlifting & heavy lifting of pretty much any sort – you need to be able to hold a neutral spine. This will help you with this.

Practice, get feedback and make sure you can move from the hips with a stable spine. This will help you a lot.

This drill will also help you get more flexible hamstrings, better monde muscle connection wroth your Flutes, learn to Kettlebell Swing & learn to use your extension chain and get way More-Athletic. Make it a staple and learn to love it.

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