Silvia Mittermuller

How to progress into free flat ground pistols:

1) use the smith rack. Put the bar slightly below hip height, hold on as much as necessary and use the support to get comfortable with the full range of motion. I always do a set of smith-rack-supported pistols before doing free ones. I use it to check in with my body and feel if everything is good or if I have any tight or sore spots in the movement. If you’re new to pistols, this is also a good way to check if you have the mandatory flixibility for the movement. If your heel lifts or the knee hurts that’s your potential alarm signal to take care of ankle flexibility or knee health first.

2) start your first free attempts on a bench
That way the second leg doesn’t need to be actively lifted the entire time, you can let it hang to the front or side, whatever is easiest. On the bench you can fully focus on your single leg squat and work your way lower and lower down. In the clip I do different ways of what this could look like on the bench.

3)less height
Work your way down, from the bench to smaller heights like this 10cm step. It means you have to hold the second leg up higher and in front of your body. Work with heights where the second leg just doesnt drop to the ground. You’ll get stronger at holding the leg up over the course of time.

4) added weight
Even though the 5kg disc is 5kg of additional weight, that weight in the front of the body can tremendously help with the balance for the full movement. Many people can do flat ground added weight pistols before they can do them without the weight. Especially if your ankles aren’t perfectly flexible, the added weight really helps.

5) flat ground free pistols
If you use points 1-4 to work on your flexibility and strength you should eventually get to the point of being capable of free flat ground pistol squats. Free flat ground pistols are a very good indicator of great leg strength and flexibility. They can also test your right versus left leg in a brutally honest way. If you manage to do them on both sides you should be proud of yourself.

all stages : if you have a mirror, use it to check that your knee moves in a straight line! (Doesn’t bend in)