Friday 150828

For Time:
5 Muscle-ups
10 Deadlifts 245#(165#)
15 GHD Sit-ups
Sprint 50 yards
5 Muscle-ups
10 Deadlifts 245#(165#)
15 GHD Sit-ups
Sprint 100 yards
5 Muscle-ups
10 Deadlifts 245#(165#)
15 GHD Sit-ups
Sprint 150 yards
5 Muscle-ups
10 Deadlifts 245#(165#)
15 GHD Sit-ups
Sprint 200 yards

Post time to comments or BTWB


Scott staying strong during his 3RM work!

Scott staying strong during his 3RM work!

Recently, some athletes had the pleasure of doing approx. 150 pistols in a Sunday funday workout.  Pistols, for many of us who are challenged by them, do not pose a strength issue but a mobility issue.  Dan Pope posted a great article on this very topic.  Realize that these mobility drills can not only help your pistol, but can also help your squat!  See whole post here

The Definitive Article on Fixing the Pistol: Part 1 Mobility – Dan Pope

The Pistol – World’s Dumbest Exercise?

I’ve got a little secret.  I used to absolutely hate pistols.  I used to watch people who are good at them and just get mad.  How the heck do they make it look so easy?  At the time I was 170lbs and able to take 400lbs for a deep squat but couldn’t manage to complete 1 stupid pistol?

It’s frustrating.  Everytime I’d go try to go down to the bottom of a pistol it would look like bambi on ice and I’d either fail miserably on my depth or fall backwards on my butt.  I mean, it was really bad.

Over the years I’ve slowly become a little more proficient in the pistol.  I’ve put in several years worth of knowledge, mobility, practice and accessory work to make them both look and feel a bit better.  I wanted to share this knowledge with you.

First off, for proficiency in the pistol you’re going to need enough mobility in 3 basic places:

  1. The Ankle (Dorsiflexion)
  2. The Hip (Pure Flexion)
  3. The Lumbar Spine (Flexion – Say What?!)

To test to see if you’ve got the mobility for it you’ll need to be able to squat comfortably with your feet together.  It’s an easy test:

1) Ankle Dorsiflexion Problems

Don’t have it?  Time to see where things fall apart.  First check the ankles:

Failed the test?  Better get to work:

2) Hip Flexion Problems

Pass the ankle mobility test but still can’t squat with the feet together?  Must be either a hip or lumbar spine issue.  You can check hip mobility by seeing if you or your athlete can lie on their back and pull their knees to their chest without their lower back rolling off the floor (Part of the SFMA deep squat breakout).  To be strict try and keep your knees nearly together as you pull your knees to chest.

Now, there are about a million resources out there for improving hip mobility.  The key here is to focus on exercises that improve pure flexion.  Most mobility drills out there bias hip flexion into external rotation and horizontal abduction.  I’m a big fan of quadruped hip rocking drills for hip flexion problems:


3) Lumbar Spine Flexion Issues

Most people who can pass these two tests will be able to deep squat with feet together but lumbar spine mobility is also a player in pistols. Once you reach the end range of your hip and ankle mobility, your low back will start rounding (pelvis tilts posteriorly – good old butt wink). In a pistol, some of this may be needed if you aren’t a freak with hip and ankle mobility.

Side Note: Stuart McGill may hate me for this but performing a bodyweight exercise with an unloaded spine and allowing some flexion probably won’t lead to injury if you work yourself into it slowly and build strength in the required places (Some may argue with me here).

An easy assessment for lumbar flexion is a simple toe touch (I use the multi-segmental flexion test from the SFMA)

Your athlete should have a nice lumbar and thoracic curve without flat spots (You’d be surprised how many people can’t flex from their lumbar spines).

If you do in fact have a mobility restriction in the lumbar spine I like to use the rabbit pose borrowed from Yoga to try and regain lumbar flexion (Please do not force yourself into these positions unless you’ve had a professional tell you that it’s beneficial and appropriate for you.  The last thing you want is your wife finding you lying on the floor in pain after she has come home from work because you’ve herniated a disc trying “Rabbit’s Pose”).

After you’ve gotten these things squared away, chances are you can pass the feet together squat test and start building the strength and stability to start pistoling.  In the next series we’ll work on that.  Until then get to work on your mobility restrictions and we’ll see if you’re ready by next week.


-Tomorrow and Sunday there will only be WOD’s at the gym at 7am due to a certification.  THAT is a great reason to join us at RINO Beach Club for a chairtWOD benefiting Everyday Warrior!  WOD starts at 10am with a pool party following at 11am.  There is a $5 entrance fee, but ALL of the money goes to Everyday Warrior.

-For those of you joining us for Standup Paddle Boarding, the address for the Evergreen Lakehouse is:

29612 Upper Bear Creek Rd, Evergreen, CO 80439

*plug that into the GPS and get there by 8am!


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