Pistol Progression: Create A Target

Pistol Progression: Create A Target
Written by Cat Blatner

Having a hard time hitting full depth in your pistols? Do you struggle standing up after your hips drop past parallel? Creating a target under your butt can be a great modification to train strength in your squat as well as assist you when you feel like you might lose control past parallel. Choose an object that will challenge you but also allow you to keep proper position as you move through your pistol squat. For some, this might be putting a box under your butt and for others it might be a medicine ball. The object and height will change depending on the strength range of that athlete.

After you have chosen your desired target, stand in front of said object and move through your pistol squat. Use the object as a stopping point, this should be just above the point where you feel like you lose control. Try not sit fully on the object. Once your butt lightly taps the target try to stand up immediately.

If you find that you lose control almost instantly when going down on a single leg, try a taller box to start. Sit down on the box, lift one leg into your pistol position and press through the floor to a standing position isolating just the concentric portion of the squat.

Add a Tempo:

Challenge yourself further by adding a tempo to the eccentric portion of this progression. During the eccentric portion, take 5-7 seconds to bring yourself to the target with complete control. This will help greatly when building up strength! As this becomes easier, lower your target and keep working until you no longer need assistance from external objects.

Need a little boost? Next week we’ll go over the next step in this progression: The Banded Pistol!