I searched everywhere on the internet looking for a good pistol squat progression to relearn how to do pistol squats after injuring myself. I looked up all the masters. The problem was that the pistol squat progressions given were for normal people whose bodies worked fine… they were just out of shape or a little stiff.
I was broken and I tried them all without complete success.
Here are a few of them. In some way, shape of form, they all contributed a piece of knowledge that at some point glued onto another piece to bring me to the final objective of doing a one leg squat.
In the end I have the routine and approach that showed me how to do pistol squats that worked for my body. My body’s kinks, injuries and limitations. If you’ve weight lifted using the squat, deadlift, bench, overhead press your whole life, then our bodies are probably similar.
The Sources Of Pistol Information
Pavel Tsatsouline (The box down method works if it’s only strength you need but if you are broken, then other methods are needed.)
Steve Maxwell (Just solid stuff that works)
Steve Cotter (Inspired me with the table jumping pistol squat)
Gold Medal Bodies (I find that GMB is better than gymnastics bodies for stiff, banged up adults.
Gymnastics Bodies – Getting rid of lower back curve and improving overall spinal mobility for the handstand spilled over to improving the pistol squat. However their video demonstrations are not consistent in form instruction and I spent a lot of time digging on the forum. I also bought their pistol squat course. Half way through they divided the course into two. Charging more for the piece they cut out. Those that came into the course already able to do deck squats like myself are SOL as that is the end of the first course’s pistol squat progression.
Kit Laughlin (Single Leg Squat Progressions)
Kit Laughlin is well known to those that are into flexibility and a fully functioning body but I wish he were even more known to the mainstream fitness crowd. He is a humble man who always speaks kindly and offers great courses for the most reasonable price if not free.
UPDATE: A new addition to the resource list. Here is an article on hip extension (very important) by Chris Ruffolo (instagram) (youtube) Check out those two links because if something isn’t working right, you’ll probably find out why after watching her informative corrective exercises.