Welcome to our new series featuring calisthenics expert Al Kavaldo. This week, Al demonstrates five progressions for the pistol squat, along with two advanced options.

 

The progressions are:

 

 

  • Bench pistol
  • Assisted (pole) pistol
  • Elevated pistol
  • Counterweighted pistol
  • Full pistol squat

 

Once you have mastered the full pistol squat on both legs, try these variations:

 

  • Hands-behind-back pistol
  • Plyometric pistol

 

Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!

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