Non-Pistoleros

Non-Pistoleros

        There are many ways to teach/learn the pistol. Some of these methods require an athlete to use bands or kettle bells for counterweight. Others use a post for stability. These methods have merit in their own right and are good methods to have in your training arsenal. These are not the BHT preferred method, let me explain why:

        It is my opinion that, when learning such an odd movement, the best method for teaching that movement is one that mimics the movement. Using a band, post, or kettlebell is just giving yourself a counterweight or balance support, something you won't have when it is time to perform this movement in a WOD. A pistol to a box is the best way that we have found to mimic the pistol while still relying on your own balance and strength. Sooo cutting edge right? Yeah, it isn't, I know. The idea is simple and it is a similar concept to why we teach the jumping muscle up.
        Once you get set up, there are three easy progressions/steps:

1. Pistol down to box, hover, and sit, stand with both legs
2. Pistol up from box, sit with both legs
3. Pistol sit to box and bounce (touch and go) with one leg
        Over time, you can use a box that is lower and lower until eventually you will not need one. I suggest stacking plates on a low box, preferably close to the corner. I also suggest keeping your heel as close to the box as you can.

Start watching this Video at 1:05 or so. I had never heard of this guy before, but his is the only video that I could find that didn't teach the pistol without a counterweight or balance support. What he performs is the same as #3 from above.