Your video will begin in Pistol Progression Pt.2 Posted on Mon, 27 October 2014 in Squat Videos by Wodnation 89 Views 0 0 So what people don’t understand is that I talk all about all these things is because I suck at it myself. Now what we’re going to work on is just how do I take that lunge that we’re working on, that single leg squat that I was just working on and progress it up to the shape that you see and a regular pistol which is that leg in front of you. We talked about that kind of L C position. We see that on rope climb, we see that on LC, some parallel bars and rings, and then squatting mechanics. Now if we take this to a box - very simple. I’m just going to sit down on the box. I’m sitting with my back flat, I’m sitting with my feet flat on the ground, knees slightly turned out. This is an exaggerated way of sitting but it’s nice posture. If I were to stand up, there’s no way I could just stand up vertically. I need to lean forward. So this first inclination, that’s just basically me changing orientation in space, displacing my centre mass with my knees as base support, aligning myself to access everything that’s in the back, in the posterior chain, whoop, create some tension, and it stands me up. A lot of people don’t understand that this is okay to do. In fact, it is totally normal. Just because I’m holding a barbel doesn’t mean that this is not happening at one level or another. There’s a slight displacement. The heavier I go, the less amount of displacement there is, the more I need to get the knees out, the more I need to get the chest up. So that’s how we relate the gymnastics of body weight stuff to the lifting pieces. But body weight stuff, skill development, were allowed to really displace that centre mass create exaggerated movements. So this right here is key. Now if you watched the previous video, you notice that I made some fundamental errors. I actually pressed my knee forward. There’s some break in there. If you didn’t catch that, start studying a little bit more. I got away with it. But notice here. My goal is to keep my shins vertical, knees out. Can I fall over? Stand up. Use my hips, maintain that shin as vertical as possible. How do I maintain a vertical shin? I push the knees out. So if you look at my shin right now in relation to my foot, there’s an angle going on there. This is not perpendicular. This lower leg is not perpendicular to the ground. So what I do is push my knee out, it becomes perpendicular. Now I have access to the hip. Now I can stand back up. So understanding squatting mechanics is essential for this. Let’s say I take this into a lunge. So I step back into a lunge, I’m right here, knees out, that’s vertical. Knee in, that’s not vertical. So knee out, pull over, stand. I take that same progression I did in video number one and I bring it here. Good. So I have the lunge, point, flip up, stand. Now come over to a box. I’m going to start from the top. Start standing at the top of the box. I’m nice and tall. Arm out in front of me. I’m going to put my foot behind me. All I’m going to do is do a step down. And how I’m going to start is just like this. I’m going to bend over, now I’m just going to slide down, step back. I could put my foot on the ground. Notice where my hip crease is in relationship to my knee. It’s very deep and low. So that’s super important. So one more time. I’m here. I bend over. I start coming down, slide, finished. Now from there, I need to stand back up. This is going to be hard especially for me right now, I’m not warmed up. I mean, I bend over, slide the foot up, and step. Notice that there’s no pushing up on the back foot. You look at the back foot. That foot does not jump. That’s not what we’re talking about. We’re talking about loading up the system from the top. So I’m going to lean forward. Now I drive the hip up, bend over, stand tall. It’s okay if you lean over a lot. So that’s drill number two. Can I take squatting mechanics, pushing hip back of exaggerating a little bit of reality, sitting, and then rolling back up, take it to the box. I’m here, I sit back, step, sitting, lean forward, stand, finished. I cheated that time. You shouldn’t cheat.