FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

March 19, 2014

SKILL: Pistols/One Legged squats

WOD: For time,

21 x OH squats

21 x sit ups

400 x m run 

15 x OH squats

15 x sit ups

400 m run

9 x OH squats

9 x sit ups

400 m run

 

Why pistols?

Pistols have a wide array of athletic and real-world applications. The fundamental skill that pistols teach is exerting power through the entire range of motion of your stance, while on one leg. Whether running, jumping, or changing directions in an athletic competition, or walking, sitting, or standing in your daily affairs, powerful legs enable us to do what we do better, and with greater ease. The combination of skills that pistol practice develops simultaneously — balance, strength, endurance, flexibility and coordination — make it one of the most useful and important exercises to learn.

Components of a Pistol

Balance — pistols teach what is referred to in Internal Martial Arts as “rooting”, as in the roots of a tree, forming a solid connection to the ground. Because we are shifting the body’s center of mass over a narrow base of support, and for an extended range of motion, balance is challenged and trained in a dynamic fashion.

Flexibility — the muscles and joints of the legs, low back, hips and ankles are required to work at the extreme ranges of motion, both in flexion and extension.

Strength — the powerful muscles of the glutes and thighs are moving the body weight throughout a very narrow base of support, thereby recruiting tremendous stabilizer function in all the lower body joints; tension is maintained throughout the eccentric, isometric and concentric portions; the core musculature is recruited to maintain balance and alignment.

Coordination — the neuromuscular system is challenged by the multiple requirements involved in pistol practice-balancing, contracting and stretching.

Focus/Mental attitude — a clear focus and concentration is required to maintain control over the body; fear and restricted movement is overcome by releasing our fear of falling and reintroducing freedom of motion.

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