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"Doing more exercise with less intensity,"
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of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

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One Leg Squat
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cmg

Hello All-

I would like to see how many of you have tried or are successful at the one leg squat (pistols).
Do you find them beneficial?
Do you do them off a bench? Looks like sticking your leg out would be more diffucult and potentially wear out the leg before doing that leg for the squat.
Do any of you use them as one of your soul leg exercises?

They look as though that they could put some muscle on your legs but I just tried initialy and are VERY diffcult to do!

Anyone doing them that weigh over 200lbs?

I believe AJ thought they were good but heard nothing of them from Dr. D or really anyone else for a productive exercise.

I travel and sometimes the gyms that I may go to have horrible machines that are essentially useless or hurt my knees so this may be a GREAT alternative if I can do them.

Thank you,

Ron
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OmarZakariyaKhan

I also heard that Arthur Jones recommended one legged squats. Did he mean pistols or another variation? Pistols require a lot of balance. I think he may have been referring to another variation due to the balance issues involved in pistols.
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southbeach

anyone here squat over 500? can you do a pistol? (ps freehand, ie no holding on with hands; below parallel)
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larsvonthreat

i've always wondered what king of one legged squat arthur was talking about(in "my first half century in the iron game")

i've tried pistols and they are just impossible to balance.

anyone have a video of how to perform them off a bench?

also,i found you could do them in a doorframe but it's hard not to use your arms that much to get back up
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Tony Williams

http://www.youtube.com/...+leg+squat&aq=f
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southbeach

larsvonthreat wrote:
i've always wondered what king of one legged squat arthur was talking about(in "my first half century in the iron game")

i've tried pistols and they are just impossible to balance.

anyone have a video of how to perform them off a bench?

also,i found you could do them in a doorframe but it's hard not to use your arms that much to get back up


i can do 8, hands extended, other leg out front.

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southbeach

larsvonthreat wrote:
i've always wondered what king of one legged squat arthur was talking about(in "my first half century in the iron game")

i've tried pistols and they are just impossible to balance.

anyone have a video of how to perform them off a bench?

also,i found you could do them in a doorframe but it's hard not to use your arms that much to get back up


may be impossible to balance from perching that weight on your upper back all those years? that would throw anyone's balance off

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larsvonthreat

probably SB..i guess i'm not the most flexible guy neither..

you say you can do them.how much do you weight?
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southbeach

larsvonthreat wrote:
probably SB..i guess i'm not the most flexible guy neither..

you say you can do them.how much do you weight?


what diff does it make..

if you squat with 500 shouldn't you also be able to crank out some serious pistols?

unless "squat" strength is mostly smoke and mirrors (which it is)
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cmg

southbeach wrote:
larsvonthreat wrote:
probably SB..i guess i'm not the most flexible guy neither..

you say you can do them.how much do you weight?

what diff does it make..

if you squat with 500 shouldn't you also be able to crank out some serious pistols?

unless "squat" strength is mostly smoke and mirrors (which it is)


I have to ask - what do you mean "smoke and mirrors"? The squat is the one exercise that most RESPECTED trainers etc. endorse. People like: Dr.D, Dr. Ken, AJ.. They all said the squat is an excellent mass builder for the whole body.

Years ago - I did squats but now my low back is not what it used to be and haven't squated in years. I thought possibly one leg squats can give me the benefits (strength and mass) of the normal squat without the strain on the low back.

Regards,

Ron

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Tomislav

New York, USA

southbeach wrote:
larsvonthreat wrote:
probably SB..i guess i'm not the most flexible guy neither..

you say you can do them.how much do you weight?

what diff does it make..

if you squat with 500 shouldn't you also be able to crank out some serious pistols?

unless "squat" strength is mostly smoke and mirrors (which it is)


sb,
no there is a direct correlation, your first hypothesis was correct.

Great you can do 8 of them, here's an advanced technique you can apply:
As you lose your balance just go a little lower (you like atg, but not that far) and then explode up, jumping into the air a bit, this will allow you to restore your balance when you land - it can turn in to a jumping game where you angle around a bit but you will be able to continue the reps and doing them explosively will build more muscle (more resistance leveraging the natural strength curve).
Alternately when doing them slow you can increase the resistance by holding a dumbbell in one hand; nothing wrong with holding onto a doorframe for balance either - where are you getting your rules from?
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simon-hecubus

Texas, USA

If balance is an issue, then do them standing fairly close to a wall with fingertips only touching. The other leg will fold down and across right behind the working leg.

This keeps your torso upright and emphasis on the quads. I, on my own travels, do these 5-5-5-5 back and forth and then finish with BW 2-leg squats Matrix style (hands and arms splayed out in front).
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HamsFitness

I weight 96 (over 200lb) and can pistol with the best of them.

80 in ten minutes (same leg) for a little laugh of a competition at the beginning of the year.

Full ass to grass.

OK my bragging is done for the day now :)

Richard
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larsvonthreat

to SB

IT DOES make a difference.i'm not asking this just to tell you you're skinny or whatever.

it's simple to me.if you have enough strengh to full squat with your bodyweight on the bar you must be able to do one legged squat.

squat strength is not smoke and mirror at least for full squat(because powerlifting squat is very technical).

I guess i'm just lacking the skill to do pistols.since i'm 190 and full squat 260 for reps.
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SteveHIT

cmg wrote:
Years ago - I did squats but now my low back is not what it used to be and haven't squated in years. I thought possibly one leg squats can give me the benefits (strength and mass) of the normal squat without the strain on the low back.

Regards,

Ron


What about hip belt squats Ron?
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Turpin

cmg wrote:
southbeach wrote:
larsvonthreat wrote:
probably SB..i guess i'm not the most flexible guy neither..

you say you can do them.how much do you weight?

what diff does it make..

if you squat with 500 shouldn't you also be able to crank out some serious pistols?

unless "squat" strength is mostly smoke and mirrors (which it is)


I have to ask - what do you mean "smoke and mirrors"? The squat is the one exercise that most RESPECTED trainers etc. endorse. People like: Dr.D, Dr. Ken, AJ.. They all said the squat is an excellent mass builder for the whole body.

Years ago - I did squats but now my low back is not what it used to be and haven't squated in years. I thought possibly one leg squats can give me the benefits (strength and mass) of the normal squat without the strain on the low back.

Regards,

Ron



Belt squats are a far better alternative Ron. They give incredible stimulus to the legs ( quads in particular ) whilst negating low back involvement & spinal compression.

Ive been employing them of late and I have to say they are a great alternative ( given previous injury ) to the squat and IMO just as productive.

belt squats;

http://www.youtube.com/...h?v=SliuV24IqyU

Best wishes , T.

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Turpin

More belt squatting ( different styles ; )

with a cable ;

http://www.youtube.com/...feature=related

using a rack for balance;

http://www.youtube.com/...xTLDOxooGQ&NR=1


my preferred style;

http://www.youtube.com/...Cm4&feature=fvw

http://www.youtube.com/...feature=related

T.
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SteveHIT

Great minds think alike Turpin ;)
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davise

Same style I use for hip belt squats. I use 2 cinderblocks and have the height just to where I can barely touch when at my deepest. I wish I had done these years ago.

I do these at a 5/5 rep cadence without a lockout at the top or pause at the bottom. Damn hard! After a set to failure, its all I can do to keep from toppling over on my noggin.

These and 45 degree weighted hypers and one-legged dumbbell calf raises are pretty much all I do for lower body. My legs actually look more muscular than when I did leg exts, leg curls, hacks etc

An underappreciated, little known, extremely effective exercise.

The pistol is cool looking thing but terrible on your knees. I'm not a fan of unilateral training on compound movements unless you have no other choice (injury, amputee etc). I've seen guys with minimal muscle do high reps with these . Neat and requires a lot of skill but does not do much for building muscle.
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strengthmaster

Michigan, USA

Years ago at the Hammer Strength showroom in Cincinnati, I saw Arthur Jones son, Gary take a 7-foot Olympic bar with a 45 on each side (135 lbs.) pick one end up, stand the barbell vertical, lean over and rock it onto his shoulders. He then proceeded to do 10 perfect rock-bottom 1-legged squats with the other leg straight out in front of him. That was pretty impressive. Gary is a great guy by the way.

Scott
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entsminger

Virginia, USA

==Scott==
One legged squats such as those seen in Tony's link might be good to do if you are into gymnastics or something like that but for us guys who just want to build muscle and aren't so worried about balancing abilities I would think they are too dangerous to perform.
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southbeach

entsminger wrote:
==Scott==
One legged squats such as those seen in Tony's link might be good to do if you are into gymnastics or something like that but for us guys who just want to build muscle and aren't so worried about balancing abilities I would think they are too dangerous to perform.


IOW, you can't do one of these either? can't pull yourself up, can't squat yourself down, what's left? if you can't move your body thru space with finesse, strength and efficiency what's the point in lifting?
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entsminger

Virginia, USA

southbeach wrote:
entsminger wrote:
==Scott==
One legged squats such as those seen in Tony's link might be good to do if you are into gymnastics or something like that but for us guys who just want to build muscle and aren't so worried about balancing abilities I would think they are too dangerous to perform.

IOW, you can't do one of these either? can't pull yourself up, can't squat yourself down, what's left? if you can't move your body thru space with finesse, strength and efficiency what's the point in lifting?


==Scott==
Did you get past first grade? When did I say I couldn't do one?? I said they are potentially dangerous. You are always asking for proof so let's see a video of you doing 8 of these as you said you could in an earlier post??

Through the years I've done marathons, Cycle racing and Triathlons which consist of riding 50 to 100 miles, swimming several miles and running up to 20 miles in one event.I also kayak , walk on my hands, play basketball, tennis, and many other activities. Tell me about yourself keyboard puncher..How does all you've done help you move your body through space from key board to keyboard?? ha ha...
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southbeach

entsminger wrote:
southbeach wrote:
entsminger wrote:
==Scott==
One legged squats such as those seen in Tony's link might be good to do if you are into gymnastics or something like that but for us guys who just want to build muscle and aren't so worried about balancing abilities I would think they are too dangerous to perform.

IOW, you can't do one of these either? can't pull yourself up, can't squat yourself down, what's left? if you can't move your body thru space with finesse, strength and efficiency what's the point in lifting?


==Scott==
Did you get past first grade? When did I say I couldn't do one?? I said they are potentially dangerous. You are always asking for proof so let's see a video of you doing 8 of these as you said you could in an earlier post??

Through the years I've done marathons, Cycle racing and Triathlons which consist of riding 50 to 100 miles, swimming several miles and running up to 20 miles in one event.I also kayak , walk on my hands, play basketball, tennis, and many other activities. Tell me about yourself keyboard puncher..How does all you've done help you move your body through space from key board to keyboard?? ha ha...


you don't look like you could or ever get thru a 440 let alone a marathon. the body of someone that can't move well thru a gravity field. you'd do better on the moon.
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entsminger

Virginia, USA

southbeach wrote:
entsminger wrote:
southbeach wrote:
entsminger wrote:
==Scott==
One legged squats such as those seen in Tony's link might be good to do if you are into gymnastics or something like that but for us guys who just want to build muscle and aren't so worried about balancing abilities I would think they are too dangerous to perform.

IOW, you can't do one of these either? can't pull yourself up, can't squat yourself down, what's left? if you can't move your body thru space with finesse, strength and efficiency what's the point in lifting?


==Scott==
Did you get past first grade? When did I say I couldn't do one?? I said they are potentially dangerous. You are always asking for proof so let's see a video of you doing 8 of these as you said you could in an earlier post??

Through the years I've done marathons, Cycle racing and Triathlons which consist of riding 50 to 100 miles, swimming several miles and running up to 20 miles in one event.I also kayak , walk on my hands, play basketball, tennis, and many other activities. Tell me about yourself keyboard puncher..How does all you've done help you move your body through space from key board to keyboard?? ha ha...

you don't look like you could or ever get thru a 440 let alone a marathon. the body of someone that can't move well thru a gravity field. you'd do better on the moon.


==Scott== T
The fact that you and everybody on here knows what I look like and the fact that you have never posted any pictures of yourself spells volumes for the discussion of what either of us can or cannot do.I'm out in the open, you on the other hand are still hiding yourself in a dark room somewhere.Maybe on the dark side of the moon no less, ha ha...
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