I stacked up 8 aerobic step risers and performed 5 pistols each leg. I did not allow myself to rest when I touched the riser, instead I immediately stood up.
[ Here I am coming out of the bottom position today]
Each set I removed one riser.
5 / leg at 7 risers
5 / leg at 6 risers
5 / leg at 5 risers
3 and 2 / leg at 4
2 , 1 at 3
1, 1 at 2
1, 1 at 1
1, 1 with no riser
I am improving the skill the getting tight and leaning forward to counterbalance.
At the bottom of my pistol I am approximately 4-6" inches from the rock-bottom position I can achieved with a kettlbell used for counterbalance. Perhaps this is as low as I can go for now until I improve my strength and flexibility.
3 comments:
Great work on the pistols. I keep doing them on my variety day and make small improvements every month. Body weight ones are tougher for me than with a kettlebell.
Thanks Sandy. I agree bodyweight are pistols are extremely difficult simply because of a lack of a counterbalance. Following Kenneth Jay's protocol from the RKC manual and grinding out 100 reps of pistols on high volume days makes for quick progress. My technique will improve dramatically throughout the course of a single workout.
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