Pistol Squat with Straight Back?

Training
21

[quote]want2getlean wrote:

[quote]Chris Colucci wrote:

[quote]alternate wrote:
Can anyone point me to a video of a guy doing a pistol squat ass to grass with a neutral (non-rounded) spine?[/quote]

[/quote]

Godamn, this motherfucker is skilled

I can’t do any of those things

Squatting so deep while remaining so upright without raised heels
I don’t think I can even stretch out my leg in front of me like that
Much less pistol squat

Not that I care to do any of these things, but damn, still impressive
[/quote]

this guy…fucking owns

22

[quote]alternate wrote:
Not posting a pic, guys, so feel free to not believe me

those questions about deads were sort of hypothetical, but I am looking to get into them now.

Is Steve Cotter’s back still rounded though? It looks only just rounded. But it also looks like he is significantly shifting all the emphasis to his quads with that form - he’s obviously highly skilled so no dissing him - but I’d like to sit really far back on the heels and still maintain a neutral spine.

What about doing them from a high box so the non-working leg can dangle all the way down - it is easier to keep a neutral spine then - does anyone have a vid of someone doing it with a neutral spine?

Is it actually physically possible to do? And if it is, what mobility drills should you work on to achieve it?[/quote]

I’m a short-femured freak, but I can easily pistol squat with a neutral spine if I let my leg dangle. Can post a video if you really want it.

The reason people round forward is that they need to put some of the weight of their torso back to balance out the straight leg’s weight. However, then they need to round their pelvis under to allow the straight leg to come off the ground. If you can raise your foot to head level while standing straight with a neutral spine then you could probably pull it off. I just barely was able to get into the bottom position of a pistol with neutral spine and other leg off the floor. But then I rounded a bit while coming up (cause my torso had to get less upright out of the hole) to keep the straight leg up. My weight was WAY forward onto my toes doing it though. I can also post the video of that if yo don’t take my word for it :slight_smile:

I hope all that was clear.

You need VERY flexible hips to get your torso in the right position and then you need very good hamstring length to get your straight leg up out of the way. Try mobilitywod for both.

23

Get yourself some crazy ankle flexibility too

24

[quote]alternate wrote:

I put some serious size onto my legs to the point I now have difficulty buying trousers because the waist has to be way too big in order to accommodate the thighs.

[/quote]

Another one of these guys. Sweet. Think I’ve seen this thread a few times before.

25

[quote]JoabSonOfZeruiah wrote:

[quote]alternate wrote:

[quote]JoabSonOfZeruiah wrote:

[quote]alternate wrote:
Not posting a pic, guys, so feel free to not believe me

those questions about deads were sort of hypothetical, but I am looking to get into them now.

Is Steve Cotter’s back still rounded though? It looks only just rounded. But it also looks like he is significantly shifting all the emphasis to his quads with that form - he’s obviously highly skilled so no dissing him - but I’d like to sit really far back on the heels and still maintain a neutral spine.

What about doing them from a high box so the non-working leg can dangle all the way down - it is easier to keep a neutral spine then - does anyone have a vid of someone doing it with a neutral spine?

Is it actually physically possible to do? And if it is, what mobility drills should you work on to achieve it?[/quote]

At a certain point physics goes into play, if your going to be doing pistols sitting back on your heel with a neutral spine, either your range of motion will be very small or you will fall backwards, your knee will shift forward even with a weight held in front of you if you do not want to fall backwards and get decent range of motion meaning you can’t de-emphasize the quads.

Since this is the bodybuilding forum do this for your legs.

Thanks.

Does this only apply to unilateral squats (ie. pistols, though) - or do bilateral squats enable you to sit MUCH further back and still squat ass to grass with a neutral spine?

Is it actually physically possible to lean really far forwards with a neutral spine (to prevent falling over backwards) when your hip is flexed ass to grass in a pistol squat - and all the weight is on your heel? If so, I guess it’s a mobility issue holding everyone back. (Since no-one seems to be able to use this form). What mobility drills would correct this?

What about doing pistols the TRX way, where you hold onto the rope so you can lean way back without falling over backwards. When weighted would that be a good exercise, or completely useless?[/quote]

A lot of it has to do with your center of mass over your base of support(either feet or foot) for the same person a front squat and back squat done to the same ass to grass depth using the same weight; in the back squat ones torso and/or shins will lean more forward than the front squat to keep the center of mass over the base of support making both ass to grass styles place more emphasis on the quads.

If your sitting back like in a power lifting squat and involve the hamstrings more in the movement you really can’t squat ass to grass and at best are able to hit parallel or a bit lower.

Similar mechanics occur for the pistol squat[/quote]

Hey, but if you’re leaning really far forward in an a2g back squat, doesn’t that make it hip dominant rather than quad dominant? And I thought the glutes really came into play the deeper you go below parallel?

Is forwardness of the trunk angle, or the vertical-ness of the shin the more important factor in making a squat movement quad or hip dominant?

Having the weight in front of your body allows a more vertical shin when squatting a2g, as the weight pulls you forward so you can lean further backwards (in turn making the shin more vertical) without falling over. But a vertical shin increases posterior chain involvement.

Having the weight on your back when squatting a2g means you need to lean forward in order not to fall over, which in turn causes the knee to drift over the foot. But a forward torso lean increases posterior chain involvement.

Which of the two above options increases posterior chain involvement the most?

26

[quote]flipcollar wrote:

[quote]alternate wrote:

I put some serious size onto my legs to the point I now have difficulty buying trousers because the waist has to be way too big in order to accommodate the thighs.

[/quote]

Another one of these guys. Sweet. Think I’ve seen this thread a few times before.[/quote]

Tom Platz wishes he had the leg development these pistol dorks brag about.

P.S. who the fuck uses the word “trousers”? What’s next, his frilly shirts won’t fit because of all the millions of push-ups he’s been doing?

27

[quote]ranengin wrote:

[quote]flipcollar wrote:

[quote]alternate wrote:

I put some serious size onto my legs to the point I now have difficulty buying trousers because the waist has to be way too big in order to accommodate the thighs.

[/quote]

Another one of these guys. Sweet. Think I’ve seen this thread a few times before.[/quote]

Tom Platz wishes he had the leg development these pistol dorks brag about.

P.S. who the fuck uses the word “trousers”? What’s next, his frilly shirts won’t fit because of all the millions of push-ups he’s been doing?

[/quote]

You know what, I will admit pistol squats did nothing for me but make my vagina wetter, I have the leg development of a giraffe with rickets, shut and and deadlift brah… milk… meat…etc…

Now that you feel better about yourself, and can stop the ad hominems, I will copy and paste what this actual thread is about;

Hey, but if you’re leaning really far forward in an a2g back squat, doesn’t that make it hip dominant rather than quad dominant? And I thought the glutes really came into play the deeper you go below parallel?

Is forwardness of the trunk angle, or the vertical-ness of the shin the more important factor in making a squat movement quad or hip dominant?

Having the weight in front of your body allows a more vertical shin when squatting a2g, as the weight pulls you forward so you can lean further backwards (in turn making the shin more vertical) without falling over. But a vertical shin increases posterior chain involvement.

Having the weight on your back when squatting a2g means you need to lean forward in order not to fall over, which in turn causes the knee to drift over the foot. But a forward torso lean increases posterior chain involvement.

Which of the two above options increases posterior chain involvement the most?

28

[quote]alternate wrote:
but I am not joking over the space of 2 years, only pistol squatting (haven’t touched a weight) I put some serious size onto my legs to the point I now have difficulty buying trousers because the waist has to be way too big in order to accommodate the thighs.
[/quote]

lol this is not true.

i hope people continue to point this out in this thread.

kthxbye.

29

[quote]yolo84 wrote:

[quote]alternate wrote:
but I am not joking over the space of 2 years, only pistol squatting (haven’t touched a weight) I put some serious size onto my legs to the point I now have difficulty buying trousers because the waist has to be way too big in order to accommodate the thighs.
[/quote]

lol this is not true.

i hope people continue to point this out in this thread.

kthxbye.[/quote]

You’re right, it’s not true, thanks for pointing it out. I already admitted I have the leg development of a giraffe with rickets.

I hope the questions asked in the OP and the post above yours continue to be answered in this thread.

30

[quote]ranengin wrote:

[quote]flipcollar wrote:

[quote]alternate wrote:

I put some serious size onto my legs to the point I now have difficulty buying trousers because the waist has to be way too big in order to accommodate the thighs.

[/quote]

Another one of these guys. Sweet. Think I’ve seen this thread a few times before.[/quote]

Tom Platz wishes he had the leg development these pistol dorks brag about.

P.S. who the fuck uses the word “trousers”? What’s next, his frilly shirts won’t fit because of all the millions of push-ups he’s been doing?
[/quote]

What’s wrong with “trousers”?

Would you please hand out the full list of words that make your pussy hurt?

31

[quote]Schwarzfahrer wrote:

What’s wrong with “trousers”?

Would you please hand out the full list of words that make your pussy hurt?[/quote]

Don’t get all mad just because you spent the rest of your allowance your mom gave you on a pair of sequined trousers for your Ken doll.

32

[quote]alternate wrote:

[quote]ranengin wrote:

[quote]flipcollar wrote:

[quote]alternate wrote:

I put some serious size onto my legs to the point I now have difficulty buying trousers because the waist has to be way too big in order to accommodate the thighs.

[/quote]

Another one of these guys. Sweet. Think I’ve seen this thread a few times before.[/quote]

Tom Platz wishes he had the leg development these pistol dorks brag about.

P.S. who the fuck uses the word “trousers”? What’s next, his frilly shirts won’t fit because of all the millions of push-ups he’s been doing?

[/quote]

You know what, I will admit pistol squats did nothing for me but make my vagina wetter, I have the leg development of a giraffe with rickets, shut and and deadlift brah… milk… meat…etc…

[/quote]

Relax dude…

I was just goofing on the obvious hyperbole in your leg development claim.

33

I regret contributing to this trainwreck.

Everybody do whatever the fuck you want to do

34

This thread turned into a trainwreck because people refused to accept that anything other than squats and deadlifts make your legs grow.

So I give in: I was lying about any improvements in leg size I noticed from doing pistol squats. I must have imagined them. It would have been impossible for my legs to have grown because I wasn’t doing squats and deadlifts.

There really is no need to further question the authenticity of my previous claims, because I have just admitted I was lying.

Now that I have appeased the dogma of the site and lifting community in general and we all agree, I have some questions;

If you’re leaning really far forward in an a2g back squat, doesn’t that make it hip dominant rather than quad dominant? And I thought the glutes really came into play the deeper you go below parallel?

Is forwardness of the trunk angle, or the vertical-ness of the shin the more important factor in making a squat movement quad or hip dominant?

Having the weight in front of your body allows a more vertical shin when squatting a2g, as the weight pulls you forward so you can lean further backwards (in turn making the shin more vertical) without falling over. But a vertical shin increases posterior chain involvement.

Having the weight on your back when squatting a2g means you need to lean forward in order not to fall over, which in turn causes the knee to drift over the foot. But a forward torso lean increases posterior chain involvement.

Which of the two above options increases posterior chain involvement the most?

35

^^stop with the whining and passive aggressive posts.

It would be so simple to post a picture of your legs and if you really had put on serious size and had impressive wheels everyone would shut up.

It’s your refusal to back up claims that YOU made that got people all over your case. Seems silly that you wouldn’t silence this debate with something as simple as loading a picture which takes 2 minutes.

Also, why do you care what peoples opinions are? If you’re doing pistols and they’re putting on “serious size” then why do you care if it’s hip dominant/quad dominant/whatever?

36

[quote]gregron wrote:
^^stop with the whining and passive aggressive posts.

It would be so simple to post a picture of your legs and if you really had put on serious size and had impressive wheels everyone would shut up.

It’s your refusal to back up claims that YOU made that got people all over your case. Seems silly that you wouldn’t silence this debate with something as simple as loading a picture which takes 2 minutes.

Also, why do you care what peoples opinions are? If you’re doing pistols and they’re putting on “serious size” then why do you care if it’s hip dominant/quad dominant/whatever? [/quote]

I am now claiming to have stick-legs. Therefore all those who insinuated that I have stick-legs and was previously lying about having built impressive legs by pistol squatting have won that argument.

But this thread is not about my claims. Why does anyone care whether I have tree trunks or stick-legs?

This thread is about the questions I asked in my previous post, and in the OP and having a discussion about squat mechanics in general.

37

[quote]alternate wrote:
This thread is about my legs being so big from BW pistol squats that I cannot find a pair of trousers that fit.[/quote]

How big do your legs measure OP?

I find it hard to believe there are not a pair of trousers in existence that fit your huge legs.

Would be interested in seeing any pics you may have.

38

Once again, my legs are about as thick as your wrist at their widest point. I find all sorts of trousers to fit me, typically skinny jeans with sequins. But we both used the word “trousers”, which is apparently frowned upon in these parts. On your behalf and mine, I apologize to ‘ranengin’.

Can we get back on topic?

39

[quote]alternate wrote:

I am now claiming to have stick-legs. Therefore all those who insinuated that I have stick-legs and was previously lying about having built impressive legs by pistol squatting have won that argument.

But this thread is not about my claims. Why does anyone care whether I have tree trunks or stick-legs?

This thread is about the questions I asked in my previous post, and in the OP and having a discussion about squat mechanics in general.[/quote]

Again, take a deep breath and relax… people are just ribbing you.

As far as the pistol squat mechanics stuff… you’re trying to major in minor detail shit.

Slight differences in the angle of a body weight exercise is not that big of a deal.

40

[quote]alternate wrote:
Can we get back on topic?[/quote]

Please could you make clear the aim of this thread.