Eight Questions On Sig Sauer Products
Performing a perfect pistol is a skill. It really is the essence of Hardstyle...by combining strength, mobility, and internal focus the master of the pistol creates a movement that looks effortless and crisp. Like kettlebell drills, the pistol is athletic and powerful. It really is a must have for those who wish to be ultimately capable, resilient, and have strength which is matched by mobility. Pistols are a perfect blend of balance, raw strength, and discipline. With with that being said, they has to be earned.
The same as more advanced kettlebell drills, for example bent presses and windmills, pistols that can be simply done to "see if I can do it" are dangerous and sloppy at best. As Pavel put so eloquently, most American's bodies, including athletes, are pretty "jacked up" to start with. There's absolutely no question that the person who will perform a perfect, smooth pistol without the need for a counter-weight has an advanced group of physical and mental skills. This is exactly the rationale why we take the time to master this movement.
After talking to Pavel at RKC II, I realized that my preparation for the Beast Tamer Challenge lead me to a unique and simple protocol to learn the mechanics necessary to knock off a clean body weight pistol, particularly the eccentric portion of the lift. Simply, a "naked" pistol is becoming so easy and my joints feel so strong that pistols feel more effortless than pushups. Weighted pistols are even easier until the specific point. Perfecting the subtle difficulties of the pistol by being patient and having discipline leads to an uncommon combination of assets that directly translate into highly functional movement. Let me explain.
For starters, the obvious stuff. Do not even attempt a pistol should you not routinely practice goblet/front squats. Without standard corrections for example creating space and length in the spine and hips at the bottom of your squat, Sig Sauer stepping up to the pistol too soon will in all probability lead to back and knee injuries. You may need to feel comfortable, very strong, and confident which you can get your butt to your calves and keep an engaged lumbar spinal cord with a wide stance and 2 legs before even considering trying a to squat down on one leg without the luxury of a wide knee to hip angle. Disciplined breath and cadence also play a tremendous role. Spend a whole lot of time perfecting front squats. I can not emphasize this enough.
Next, switch over to body-weight, narrow stance front squats to work on the bottom position as well as the concentric portion of the pistol. Start with your feet touching and descend with straight arms until your butt touches your calves. Hold for a full second, and after that come back up without rocking forward. This exercise will allow you to know if you are anywhere near ready to be safe in the bottom position of the pistol.
If you cannot keep your balance at the bottom, spend a couple weeks using a wedge under your feet and hold a light kettlebell or med ball while descending as far as is possible. The wedge and counter-weight might help you feel comfortable and engaged in the bottom position. Hold downward dog position (yoga pose) or a supine hamstring stretch with a straight spinal cord for 10 breaths/30 seconds before your next set. Never let your lower/mid back disengage to get down lower. Should you have rock forward to get out of the hole, you went too low. You can get there with practice and patience. Developing the mobility needed in this position might take months, but these improvements will translate beautifully to injury prevention and athletic movements.
As soon as you feel good as well as secure with this exercise, alternate kicking one leg straight at the bottom of each rep without jumping. Work up to practicing a couple one leg concentric reps, but save the descent for the next phase.
Lastly, work on the eccentric portion of the pistol (the descent). The biggest mistake a trainee can make when attempting the full pistol is recklessly dropping to the bottom position, destroying the knee in the process. Trust me; your knees will rebel if you don't take the period to gain control and strength.
