Ask Beast how to Pistol and eat cake!
Still having problems mastering your Pistol Squat?
Before you try to do a Pistol, you want to make sure that your basic squatting mechanics are stable and powerful, and that you have the hip mobility needed to ensure a safe base for this squat. Take a look at this video from K-Star and Carl Paoli showing an exercise you can do to help you get that Pistol Squat:
Q.O.D: Do you have any tips that helped you get your Pistol Squat? In the comments section, please share with us any of the Pistol drills that you have learned.
Buy In – Dynamic warmup focused on kipping pullup skills (hollow and arch rocks, beat swings,and pushing away from the bar) followed by max pullup testing!
* Can YOU get on the leaderboard?
WOD – “Swing Low, Sweet Chariot”
21-15-9 reps of:
KB swings (35/55lbs)
Overhead lunges (25/45lb plate)
Games Prep – 55/70lb KB
Zone 3 – 15/35lb plate
Zone 2 – 20/35lb KB
Zone 1 – scale as needed
Cash out – MWOD
* Psoas stretch against post (1 minute per side)
* Roll out legs with a foam roller
* Partner pec stretch