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Posts Tagged ‘bodyweight’

Try This on For Size: The Dragon Pistol

Tuesday, October 16th, 2018

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.

-NAPALM-

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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!

-NAPALM-

Tags: bodyweight, bodyweight squat, bodyweight squats, bodyweight training, dragon squat, pistol squat
Posted in bodyweight training | 10 Comments »

Muscle-up Update

Friday, March 19th, 2010

I wanted to update everybody on my progress with Muscle-ups.

In January I put up a post showing how I was doing with muscle-up training at the time. You all gave me a great bunch of suggestions on how to train to get the Muscle-up DONE.

Here’s the original post with all of your comments: Muscle-up Tips.  If YOU are thinking about training to do a muscle-up, I suggest you check the comments out on that post.  They are awesome and have tons of good tips.

I really appreciate everybody’s assistance with this goal of mine.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Tags: bodyweight, bodyweight training, bodyweight workouts, muscle-up
Posted in accelerated muscular development | 10 Comments »

Top 5 Bodyweight Training Exercises

Thursday, June 25th, 2009

I wanted to put together a solid post about bodyweight training.

Many people don’t realize the benefits of bodyweight training because every magazine you see, there are dudes in the gym hitting weights.

But

With all training, there is a regression and progression to every exercise.  For example a regression for hanging leg lifts is performing a plank.  The progression would performing the movement with a med ball between your feet.

Another example would be a bench press.  Many people can’t do a conventional bench press because of existing shoulder issues, their form is bad or they just don’t have access to the equipment.

Push-ups are a great alternative.  Not only can you perform push-ups with various hand positions but you can also do them from an elevated surface extending the range of motion for the shoulders and engage more muscle fibers.

Bodyweight Training Benefits:

  1. free
  2. versatile, many different variations
  3. can be done anywhere
  4. improves movement
  5. improves relative strength
  6. can improve reactive strength

Here Are My Top 5 Bodyweight Movements

Which ones did I miss?  Leave a comments with your favorites!

(more…)

Tags: body, bodyweight, gain muscle, how to build muscle, training, weight
Posted in how to build muscle, strength training muscle building workouts, strength training workouts | 23 Comments »

Quick Kettlebell / Bodyweight Workout – Part II

Saturday, February 7th, 2009

Benefits of Bodyweight Movements:

More efficient movements, greater stability (in frontal, sagittal and transverse planes), laying the foundation for externally loaded movements, portable, more fluidity, large variety, improved mobility and much more.

Benefits of Kettlebell Training:

Great variety of large ROM movements, portable, increased dynamic support grip strength endurance, odd-object adaptations, development of torso rigidity and hip explosiveness and much more.

When you combine these two training protocols, you get a great workout, requiring minimal equipment, that can be done quickly with a lot of different combinations.

WORKOUT

Warm-up

– Dynamic Warm-up- 3 minutes

– Foam Roller – 3 minutes

– Light Worksets 3 minutes

Workout

1A) KB Clean & Press, 3×8

1B) Pull-ups (various hand holds), 3×10

2A) KB Swings, 2×20

2B) Two Legged Bounds, 2×10

3A) Pike Up Military Press (feet on bench, hips piked up, perform military press), 3×8

3B) Alternating KB Rows, 3×8

4) Push-ups – AMAP (As Many As Possible)

Restoration

– Static Stretches

– Lots of Water

– Protein, Waxy Maize, Creatine Shake

Post your times for the workout!

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs

Tags: bodyweight, explosive, get, kettlebells, muscle, power, strength, strength training muscle building workouts, strong, training
Posted in strength training muscle building workouts, strength training to improve athletic performance, strength training workouts | 1 Comment »

New Article from Joe Hashey - Home Made Grip Devices
New Article - Hub Lifting Implements

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