The Pistol    October 8 2013

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INTAKE WORKOUT FOR PISTOLS:
2012 Regional Event 2
For time:
Row 2000m
50 one-legged squats, alternating
30 hang cleans (225/135lbs)

CrossFitRoots_Ali_Pistol

Ali demonstrates the pistol. Gorgeous!

The Pistol

One of the skills we’ll work on through the fall is the pistol, also known as the one-legged squat.  A pistol begins with the

What are the movement standards for the pistol?:
The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. Athletes may not hold the foot of the opposite (non-supporting) leg with their hand while performing the one-legged squat.

The pistol requires strength in the hamstrings, glutes, and quads, balance, and great ankle flexibility.  As we work to develop the pistol, it’s important for athletes to identify what areas they are weak at as this will help us identify proper scaling and drills.  Many of you can do pistols, but they could be better.  What could be better?  Commit to taking a step back now to rebuild the weak part of the movement so it is a strong component of your fitness.

For more on the fall set of skills, click here.