Deadlift instead of Squats

**Res Judicata** · Posted On: 6/20/2007 7:21pm

Pistol = single leg bodyweight squat. Sick one leg out straight and squat down on the other. Hard as ****.

I rarely do back squats any more. Front squats all the way for me.

**kick** · Posted On: 6/20/2007 7:48pm

Originally Posted by Res Judicata

Pistol = single leg bodyweight squat. Sick one leg out straight and squat down on the other. Hard as ****.

I rarely do back squats any more. Front squats all the way for me.

I am amazed that I have never heard of it.

Do you stick your leg straight out front, or side or back?

Is it a balance, core strength thing?

What is it supposed to achieve?

How in the hell is it supposed to impress the ladies?

**Raining_Blood** · Posted On: 6/21/2007 4:31am

Pistols are incredibly hard to do properly. They work both leg strength and balance. I used to be able to squat 2x bodyweight but not be able to do a pistol. They impress the ladies becuase it is a feat of strength and ladies like feats of strength.

On the topic squats are essential in any workout programme and you need to look at why you cant squat properly. I dont have nearly the knowledge on human physiology that El Macho has so I want try help you here. Deadlifts are a very good exercise but assuming you are training for a sporting event they are not complete. If your training for a powerlifting event then just deadlifting is passable but not for sporting performance. Its better than nothing but far from ideal.

**Cullion** · Posted On: 6/21/2007 8:48am

Here are pistols being done with bodyweight:-

http://www.youtube.com/watch?v=jEBol54EjVE

That is not me in the video. I cannot do them all the way ass to heel like that yet. I usually do them to thighs parallel to a low bench (finishing in thighs parallel) and make sure I do not cheat by 'bouncing' my way up.

Doing it like that is hard.

I have seen freaks who can do them holding 50+lbs worth of kettle bell for over 10 reps on each leg.

**Cullion** · Posted On: 6/21/2007 8:49am

These are hard enough for me. I fear the heavy squat with no experienced training partner to watch what's going on.

**Res Judicata** · Posted On: 6/21/2007 9:14am

Learn to front squat o-lifter style -- seriously. It's hard to **** up bad enough to hurt yourself on a front squat. If you need to bail out you lean forward and the bar falls off your shoulders. Form is also not that big a deal.

**adouglasmhor** · Posted On: 6/21/2007 9:21am

Would hack squats not help?

**Emevas** · Posted On: 6/21/2007 11:44am

I've never had a spotter for heavy squats. If you have a power rack, you drop the weight on the pins if you screw up.

**kick** · Posted On: 6/21/2007 6:06pm

Originally Posted by Cullion

Here are pistols being done with bodyweight:-

http://www.youtube.com/watch?v=jEBol54EjVE

That is not me in the video. I cannot do them all the way ass to heel like that yet. I usually do them to thighs parallel to a low bench (finishing in thighs parallel) and make sure I do not cheat by 'bouncing' my way up.

Doing it like that is hard.

I have seen freaks who can do them holding 50+lbs worth of kettle bell for over 10 reps on each leg.

Thanks for the vid, it makes it all clear.

I can't even do one past parrallel and even that is hard. I can see why they impress the ladies, although I am not sure how you would get it to come up in a conversation.

Does it build up more strength then say a traditional squat or a different sort of strength? Does it have a particular application in MA or MMA?

**Teh El Macho** · Posted On: 6/21/2007 6:30pm

I would think having the ability to get up on one leg while carrying weight (or having some force pushing you down) may be of great help in MMA or grappling :P

Seriously, pistols any variations of squats and deadlifts in one leg target muscles that are not usually touched by their two-leg variations. Stabilizers, hips, glutes and core muscles are further engaged since now you are forced to keep your balance in one leg.

This is pretty functional since you walk, run, kick and move with one leg on the ground and one in the air.