Hi Fit Fam!
Ready to conquer the pistol squat?
This week, I’m sharing all my coaching insights and top progressions to help you master the pistol squat with proper technique, grace—and maybe a little bit of grit.
We’re talking strength, stability, balance, mobility—basically everything from your toes to your tail will get a serious workout!
But wait! Before channeling your inner ninja, if you’re experiencing thoughts like, “Whoa, this is a bit much,” no worries!
I have just the thing! My 12-Month 1-on1 Online Coaching Program with Individual Design is here to save your day, month, year, and lifetime.
Whether you’re a fitness newbie or a seasoned gym-goer, my program will help you crush your goals—no pistol required. (Though, you’ll probably surprise yourself and decide to give it a shot before you know it!)
Now, back to my top progressions and coaching tips for training and achieving the pistol!
FOCUS:
Set up like a pro: Position your set of parallettes, boxes, or benches shoulder-width apart. The distance should be about fingertip to shoulder distance apart, allowing you to keep your gaze straight ahead. When you squat, you want your parallettes set directly under your shoulders. This set up will allow you to hold your arms directly at your sides with palms open and reach them smoothly with confidence while keeping your head and eyes up.
Challenge accepted: The lower the surface, the greater the challenge! Feel free to start with a higher surface and gradually work your way to a more challenging height closer to the floor—Rome wasn’t built in a day, and neither is an exceptional pistol squat!
Parallettes for the win: Use a set of parallettes to guide your squat while keeping your entire foot flat on the floor and weight over your heel. Make sure your knee is tracking in the direction of your foot.
Box it up: If you’re not quite ready to work that close to the floor, use a set of boxes or benches in place of parallettes. Position these in the same manner as with the parallettes, but now your hands will reach the assisted surface a bit sooner allowing for less load and added balance and stability as you get more familiar with the full movement. There is no shame in starting with bite size bits of challenge and where you’re comfortable!
Scale like a boss: These are just a few of my go-to modifications. Check out my full pistol progressions demo video for plenty more ways to make the pistol squat work for you! Remember, progress is progress, no matter how insignificant it might feel at this moment! Stay positive and consistent with it and with time, little by little, your are bound to blow your own mind.
You don’t have to go it alone. My 12-Month 1-on1 Online Coaching Program + Individual Design is designed to take you from “I can’t” to “I can totally DO this and more!”
Whether this means mastering the pistol squat or just getting into the best shape of your life, I have you covered:
Individually designed 12-month 1-on-1 online coaching program
TrueCoach daily training with movement demos and progressions
Includes active recovery and rest day routines
Mobile app with customized meal plans, grocery lists, meal prep recipes, macro tracker, and food log
1-on-1 onboarding set up and support
Daily accountability with weekly check-ins and coaching feedback
Direct email and SMS support with Nicole
Monthly deep dive evaluations
So, what are you waiting for?
Whether you’re ready to master the pistol squat or just need a little help getting started on your fitness journey, I am here to help you every step of the way.
Let’s make this the year you change your life!
Click Here to learn more about my 12-month 1-on-1 Online Coaching Program with Individual Design!
Until next time,
live STRONG. live HEALTHY. live HAPPY.
,
Coach Nicole
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