The Dragon Pistol
If you think the Pistol Squat is tough, well you haven’t seen anything until you’ve seen the Dragon Pistol!
Below is a guest article from Logan Christopher covering this mighty move.
I used to think that the pistol squat was the ultimate in bodyweight leg training. But I was fortunate to be introduced to a number of other one-legged squat variations from Al Kavadlo. One of these is the Dragon Pistol Squat.
The Dragon Pistol is one of the coolest looking one-legged squat moves. It’s also somewhat confusing the first time you try it. The free leg wraps around and underneath the working leg, requiring a good amount of active flexibility to hold it up off the ground.
Here it is as seen from the front:
And the side:
In addition to stretching your arms forward so that you don’t fall backwards, since the free leg is going slightly out to the side, you also need to lean your torso away from that leg. Also pay attention to the fact that you can get the leg fully extended, but still not be quite in the rock-bottom position.
As you become used to the position you can use your hands on the floor to help you find the balance. Simply holding the bottom position of the dragon pistol is a useful way to build up the ability. This is the hardest part, though transferring into and out of this position is not so easy either.
Give it a try and see how you do…
That’s how you do it, but how do you train for it? Enter the Assisted Dragon Pistol.
The best way to get started in doing the dragon pistol is to do the Assisted Dragon Pistol. In this, you use the opposite side arm to grab onto the free leg. I find it best to just grab onto the big toe, though you may find a different position that is more comfortable to you.
You hold onto the foot for the entire movement. This means you start out with the knee bent and behind you, kind of like a reverse figure-4. By holding onto the foot, you can support the active flexibility that is needed in helping to keep it aloft.
Get good at the assisted dragon pistol, while also working on regular dragon pistol holds in the bottom position and you should be able to accomplish the full move in no time.
This is an advanced move and you may or may not be ready to go for it. I’m guessing that maybe one out of 50 or so it. The good news is that it’s also just one of many squat variations (both two-legged and one) that you can find inside of The Ultimate Guide to Bodyweight Squats and Pistols 2nd Edition.
If you want much more on training the Dragon Pistol, normal Pistols, all kinds of bodyweight squats and more then check it out here
This course is absolutely amazing. I never even considered how far you could take the bodyweight squat, but Logan Christopher has taken it ALL THE WAY. Check it out today and grab this newly updated edition!