Garyslucas Posted September 13, 2012 Posted September 13, 2012 At the recent training in Sydney, we covered an excellent push up progression series. I am hoping Kit, that you are able to outline the series to progress to the elusive one legged squats. I have a few of the exercises such as - feet apart half squats - feet apart full squats - half squat reps from the bottom position to the chair position feet apart - knees & feet together negative squat - knees & feet together supported or assisted full squat - knees & feet together full squat x 20-30 reps - assisted single leg negative squats - assisted single leg full squats - unassisted single leg full squats There are plenty of gaps and others to be added and I would appreciate it you could complete the series. Thanks Gary
Kit_L Posted September 14, 2012 Posted September 14, 2012 Hello Gary; I shall be delighted. I will reproduce your list, and insert/annotate, so this hopefully can become the location of all info. 'in pursuit of the elusive SLS' ("single leg squat)! - feet apart half squat (holding on to support if required; this support can be something solid, or a band, attached to a point higher than the shoulders). - feet apart full squats Note that full squats require good ankle flexibility; many people cannot squat down simply because the knees will not travel far enough forwards, and the person feels as if they are going to fall over backwards. The key is to increase ankle flexibility (we have a number of good stretches for this) and/or using a block under the heels to move the balance point forward (this is why Olympic lifting boots have a 2.5cm (1") solid heel). - half squat reps from the bottom position to the chair position feet apart This part of the ROM emphasises the glutes, IF you cue yourself to 'press the floor away with the heels'. - knees & feet together negative squats Steve Maxwell calls these 'knees together' squat variations "Chinee squats". I suggest preparing for these by lying on your back, and making sure you can pull each leg's knee to the centre of the chest and, if you can't, then use the CR approach to loosen this range of movement. - knees & feet together supported or assisted full squat - knees & feet together full squat x 20-30 reps - assisted single leg negative squats ("SLS" is the abbreviation we will use from here on) Assistance is best provided by bands; again, attached at a point above the shoulders The next exercise is missing from the list and is critical, I believe: the Cossack squat; click on the term to see one performed well (much better if in bare feet or five Fingers, of course!). She is holding a weight in front of her both for balance and for resistance. The next missing exercise is the partial SLS (this is a Steve Maxwell variation, and is the single most important part of getting a full SLS): the lift from the bottom position. Once you can lower yourself stably to the bottom position, with the other leg held straight out in front (this improves balance hugely, too), you lift yourself out of the bottom position just a few inches (this will be a strong isometric contraction for all the involved muscles) and hold for time. In the beginning, a few seconds will seem like a lifetime! Work up to five sets on each leg for 10", with a decent break in between. You will be in no doubt about the effectiveness of this the next day: your glutes will be S-O-R-E! The next progression is the rolling negative two leg full squat; in this one you let yourself fall backward onto a mat (see the deck squat HERE, demoed by none other than Steve. - assisted single leg full squats I prefer the single leg version of the deck squat before trying this version. SLS deck squats can be alternated with band-supported SLS (I am using the orange band right now). Only stand back from the the support to tension the band enough to get back up—don't let the band do all the work! Make sure all the same cues are used; the most important one is to tip the body far enough forward when trying to come up from the the bottom position to be able to use the glute on that side—beginners invariably let their trucks lean too far back. When this happens, the glute cannot do its job, and the quad takes over. - unassisted single leg full squats These are (perhaps paradoxically, until you try them) made easier by holding a weight plate in front of you, or a light kettlebell; this really helps tip the centre of gravity forwards far enough to be able to use the glute on the working leg. Of course, too heavy and you will not be able to get up! Try these please and get back to us.
Jon Posted June 7, 2014 Posted June 7, 2014 Just for the record, I'm loving this progression. I started with the SLS progression of GB but switched to this one: it feels smoother, like smaller steps from one exercise to another. Thanks, Kit!
Jon Posted June 7, 2014 Posted June 7, 2014 I just wanted to add the link to the chinese squats (knees & feet together squats), I hope it's ok to put it here:
JoachimG Posted June 8, 2014 Posted June 8, 2014 My knees can travel out over my feet, not by much, but they're able to do it, yet I can't do the chinese squat, at least not without my back bending a lot. Is it still due to ankle ROM being limited?
AndeL Posted June 9, 2014 Posted June 9, 2014 Hey JoachimG. Sounds like it and also hips. More wall wedge squats? Actually he says back rounding somewhat is ok also as no load etc.
JoachimG Posted June 9, 2014 Posted June 9, 2014 I had to google that, I have no idea what a wall wedge squat is, can you link me? I know it's okay, however, my my upper body is almost parallel to the floor when I do those:D
Craig Posted June 10, 2014 Posted June 10, 2014 Wedge wall squat: Back to the wall. Feet in whichever position you feel like working (try together for the chinese squat). Heel NO FURTHER than one of your own foot's length from the wall. Sit down into a squat with the wall supporting your back. Go as deep as possible. I actually find the most progress if I set myself up so I'm close enough that I start with my heels slightly off the ground. Key part: Stay in this position until the muscles start to soften. You will find you will be able to walk or nudge your back down the wall, which in the first instance should lower your heels to the ground. It usually takes about 5 mins in position for this to happen with me. The longer you stay, the more the muscles should relax, and you should end up pretty firmly wedged between the wall and your feet. You can measure your progress by sliding a finger from your heel up your calf and notice the point where it touches both the calf and the hamstring. A nice deep squat should see this happen somewhere around the middle or bottom of the achilles tendon depending on your proportions. You also might find that your bum makes contact with the ground at some point if you're far enough away from the wall.
Adurst Posted June 10, 2014 Posted June 10, 2014 Nobody has mentioned Shrimp squats Beginner is a good lead into pistol Advanced is your next goal after the pistol is mastered.
AndeL Posted June 10, 2014 Posted June 10, 2014 Wedge wall squat: Back to the wall. Feet in whichever position you feel like working (try together for the chinese squat). Heel NO FURTHER than one of your own foot's length from the wall. Sit down into a squat with the wall supporting your back. Go as deep as possible. I actually find the most progress if I set myself up so I'm close enough that I start with my heels slightly off the ground. Key part: Stay in this position until the muscles start to soften. You will find you will be able to walk or nudge your back down the wall, which in the first instance should lower your heels to the ground. It usually takes about 5 mins in position for this to happen with me. The longer you stay, the more the muscles should relax, and you should end up pretty firmly wedged between the wall and your feet. You can measure your progress by sliding a finger from your heel up your calf and notice the point where it touches both the calf and the hamstring. A nice deep squat should see this happen somewhere around the middle or bottom of the achilles tendon depending on your proportions. You also might find that your bum makes contact with the ground at some point if you're far enough away from the wall. I have found my thick tracksuit band provides nice back padding on the wall. Also, I am sometimes leaving about 1cm heel gap height and sinking into that. Adjustment of the position relative to the wall can be accomplished with feet wiggling movements. Squeeze the knees with the arms, then release and arch/straighten the back was a cue in Craig's previous post on this topic (I have no clue where this is - pity there isn't a wiki yet), I think. Various other things can be done in this position even single leg contractions, calf (ball of foot) contractions, trunk rotations, forward bending, back arching, moving one leg straight out even - which is like a single leg contraction, spreading knees, pelvic movements etc etc.
Craig Posted June 11, 2014 Posted June 11, 2014 pretty sure we recorded this sequence in one of the programs, and I'm reasonably certain it was mastering basic hip mobility (which is out first), although it's all a massive blur to me now haha
Kit_L Posted June 22, 2014 Posted June 22, 2014 I have two new ones coming up; soon, v. soon. Bed now.
nick_kuchedav Posted February 8, 2018 Posted February 8, 2018 I started re-reading the whole forum in chronological order and since anybody can find the old topics using the searching option, I want to share my approach to achieve pistols (SLS). I have used it for at least 4 years with clients and so far it works for everyone. As I mentioned before I don't understand why most guys in "flexibility" community don't use weights. Barbell exercises are easy to learn and perform and most importantly- really easy to progress (just put 1 more kg on the bar). So here it is: step1. start barbell back squatting 3 times per week step2. improve your technique (until you have a reasonable ass to grass squat) and strength (at least with BW kilos) step3. stretch your piriformis and calves if your depth doesn't increase or if your ass to grass isn't good enough. step4. do concentric part pistols (squat with 2 legs on the way down) step5. do pistols I like all the exercise and version mentioned in this topic, but I was squatting (back and front squats) pretty much whole my life and when I tried every single exercise from the list here for the first time I manage to do it without any problem. 1
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