Scaling the Pistol

If we have really tight hamstrings, so for instance, we go down to the bottom, our heel is hitting the ground, or we’re tipping backwards. One thing you can do is just elevate them. It gives them a little bit of wiggle room, so their heel can drop a little bit below that ground level, and then back up to the same position. Okay? If it’s a situation where we have, say, really tight ankles, so when we go to pistol, we see that happen, we are not able to keep our foot flat. A temporary fix for it would be to use a wedge, or olympic lifting shoes. Okay? So it cheats the range of motion in the ankle. We can go down a little bit easier, and all the way back up. Okay? If we’re tipping back, we have a balance issue, or again related to the tight hamstrings, we can use a light weight to counterbalance forward. Okay? It just helps keep our weight distribution forward, and all the way back up, and then outside of that, we have a handful of drills we can also use a plyo box for. If we’re going to use a little assistance off our planted leg, we set up this side as parallel to the ground. We push off the bottom foot to the top position and back down. Okay? As that feels comfortable, what we’re gonna do is start from the top, let the heel tap, and then stand back up. Okay? From there, as we get more comfortable with it, this time we’re not going to let the heel touch at all. Practice bottom range of the motion, all the way to the top range of motion.

10 Replies to “Scaling the Pistol”

  1. Why would we cheat the range of motion if that's our primary struggle? To build the strength to be able to cheat the range of motion with more weight or reps or speed? Ankle tightness may not be the problem. It might be a physiological limitation…

  2. That's awesome. So obvious!……once you see it. On my own I could never have seen using the box in that way as a progression. Thank you for this.

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