Overhead Pistol Squat
Bodyweight Strength - The Overhead Pistol Squat is a great hybrid of two highly challenging exercises that each increase bodyweight strength and body control tremendously. When combined together they form a phenomenal exercise. The Overhead Pistol Squat forces you to stay upright during the squat and thereby requires a very high degree of thoracic spinal flexibility as well as shoulder and hip flexibility.
If you have not yet completely mastered the standard Pistol Squat with your leg up and the Overhead Squat then you should not even consider attempting the Overhead Pistol Squat.
On the other hand, if you have mastered both of these exercises, then there is honestly not much technique explanation necessary here. You already know how to perform an Overhead Squat and you already know how to perform a Pistol Squat. Now all you need to do is combine them.
You should typically start with a broomstick, much like you did when you first learned Overhead Squats to begin with. You may be capable of much more weight than the broomstick, but just give yourself a chance to learn the exercise first to make sure you have the feel. After you have mastered the broomstick you may begin to move up in weight steadily just like you did when you first learned Overhead Squats.
To perform the exercise, hold the broomstick over your head with the same standard grip that you use for your Overhead Squats and then lift your front leg up to perform a Pistol Squat. Squat down fully as you would when performing a standard Pistol Squat and then squat back up. That's it. Sounds simple of course. The hardest part is not falling backwards because your back has to be able to maintain its arch significantly enough to keep you upright for holding the bar and yet not leaning back so that you don't tip over. If you don't have sufficient flexibility to perform it consistently correctly, stay with the broomstick until you have fully mastered the technique and the necessary flexibility. Then, and only then, should you increase the weight.
To increase the difficulty of the flexibility aspect you may narrow your grip further and further over time or you may use a standard weight plate overhead instead of a barbell. These tow methods will test your should and thoracic flexibility to their max. If you are eventually able to perform a proper Overhead Pistol Squat with a Clean grip then you have reached a level of flexibility and body control that few people could ever even imagine.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
If you have not yet completely mastered the standard Pistol Squat with your leg up and the Overhead Squat then you should not even consider attempting the Overhead Pistol Squat.
On the other hand, if you have mastered both of these exercises, then there is honestly not much technique explanation necessary here. You already know how to perform an Overhead Squat and you already know how to perform a Pistol Squat. Now all you need to do is combine them.
You should typically start with a broomstick, much like you did when you first learned Overhead Squats to begin with. You may be capable of much more weight than the broomstick, but just give yourself a chance to learn the exercise first to make sure you have the feel. After you have mastered the broomstick you may begin to move up in weight steadily just like you did when you first learned Overhead Squats.
To perform the exercise, hold the broomstick over your head with the same standard grip that you use for your Overhead Squats and then lift your front leg up to perform a Pistol Squat. Squat down fully as you would when performing a standard Pistol Squat and then squat back up. That's it. Sounds simple of course. The hardest part is not falling backwards because your back has to be able to maintain its arch significantly enough to keep you upright for holding the bar and yet not leaning back so that you don't tip over. If you don't have sufficient flexibility to perform it consistently correctly, stay with the broomstick until you have fully mastered the technique and the necessary flexibility. Then, and only then, should you increase the weight.
To increase the difficulty of the flexibility aspect you may narrow your grip further and further over time or you may use a standard weight plate overhead instead of a barbell. These tow methods will test your should and thoracic flexibility to their max. If you are eventually able to perform a proper Overhead Pistol Squat with a Clean grip then you have reached a level of flexibility and body control that few people could ever even imagine.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com