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Strength & Conditioning – Al Kavadlo: Week 3, Day 2

If you want to master basic bodyweight movements, don't miss these exclusive workouts designed by calisthenics expert Al Kavadlo.

Written by Al Kavadlo Last updated on April 9, 2013

This four-week program is designed by calisthenics expert and author Al Kavadlo. Three workouts are posted each week and cover a total of twelve bodyweight exercise progressions and tutorials, including everything from pull ups, to pistols, to the infamous human flag. If you’re joining late in the game, feel free to jump right in!

Week 3, Day 2: Pistol Squats

The pistol squat is one of my favorite bodyweight exercises. Pistols are challenging on many levels, requiring core strength, leg strength, balance, and flexibility. Once you’ve gotten very comfortable with standard squats and lunges, you’re ready to begin working toward the pistol.

Bench Pistol

Begin by sitting on a bench with one foot flat on the ground and the other extended in front of you. Reach your arms forward and simultaneously press your foot into the ground while tightening your abs. Don’t let your heel come off the ground. If you’re strong enough, you should be able to lift yourself off the bench. Once you get to a standing position, try to lower yourself slowly and repeat. You will likely lose control during the lowering phase and wind up plopping down onto the bench at the bottom. That’s fine for now. In time your control will improve to the point where you no longer need to sit on the bench.

Elevated Pistol

Stand on a bench with one foot hanging off the edge. Squat down so that the opposite leg drops below the level of the bench. Make sure you stick out your hips and butt, and lean forward a bit. If you are having a hard time balancing, hold onto something to guide you. A broom handle works well if you are doing these at home. If you have a training partner, have them assist you by either holding your hand or standing near you so you can grab them if you lose your balance. This is an exercise where I will literally hold my client’s hand through the first time they try it!

Full Pistol

Get down into a deep squat with both feet flat on the ground. Try to reach one leg out in front of you while balancing on the other. You’re now at the bottom position of a pistol squat. Get comfortable with your balance here; it will come easier to some than to others. Once you can balance in the bottom position, try to stand up. It’s okay to use assistance until you can perform the move independently. With practice, you will build the necessary strength and stability to perform the pistol with confidence.

For more information on pistols squats, check out my new book, Pushing The Limits!

About Al Kavadlo

Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics. The author of three books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! - Total Body Strength With No Equipment, Kavadlo is also well known for his work in the popular Convict Conditioning book series.

Al has worked as a personal trainer and fitness instructor for over ten years and has been a practitioner of bodyweight strength training for twice that time. Known for his no-nonsense approach to fitness and unbridled enthusiasm for calisthenics, Al has trained all types of clients including athletes and models, as well as regular Joes.

Al is well known on YouTube, where his popular channel has raked up over 2.5 million views. Besides giving out free advice, Al's famous for smiling while performing some of the most difficult bodyweight exercises imaginable.

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