Who else knows squats like Annie Thorisdottir? The two times Fittest woman on earth is back with some important tips and tricks about Pistol Squats.
A friendly reminder on what inspired the run on Pistol Squats.
CrossFit Open Workout 20.4
30 box jumps
15 clean & jerks (65/95lb)
30 box jumps
15 clean & jerks (85/135lb)
30 box jumps
10 clean & jerks (115/185lb)
30 single-leg squats
10 clean & jerks (145/225lb)
30 single-leg squats
5 clean & jerks (175/275lb)
30 single-leg squats
5 clean & jerk (205/315lb)
Time cap: 20 minutes
Box jump height: (20/24)
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Let Thorisdottir explain the science behind nailing your squats.
A few more tips from Annie Thorisdottir on mastering Pistol Squats.
Warm-Up
Air squats are your friend here and Thorisdottir suggests doing plenty of them to start off. Start off in a wider stance as you do air squats and then work your feet closer together. If comfortable tip one toe down and go through the squat.
This warm-up should have you ready to go for a single squat movement.
Find A Box
To practice step-ups find the correct box. Start on one side of the box and make sure you are stepping up as well as pressing up straight. Do this practice until you are ready for a higher box.
Rolling Pistol
A good rolling pistol will set you up for solid Pistol Squats. Thorisdottir says to start this movement off using both legs and then move to a rolling pistol onto one leg. These are great movements for both your hips and legs.
Band Assist
Thorisdottir advises you use some bands to help with assistance before jumping right into a single leg squat. Using bands will help with standing up. This also builds strength in the hips which is important for squats.
Counter-weight
The final tip Thorisdottir recommends is using a bit of weight to counterbalance the movement. In other words, adding some weight can actually help ease up the movement.
Want more Annie Thorisdottir? Check out Thorisdottir On Nutrition And Six Of Her Favorite CrossFit Workouts here. Watch Thorisdottir Go To Battle in CrossFit Open 20.4 Workout here.
For more squat tips check out Best Squat Secrets Every Athlete Should Use to Improve Lifts here.
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