The Pistol Lunge

There are literally hundreds, if not thousands, of different variations when it comes to dynamic warm ups. Dynamic refers to the act of moving. What I'm saying is that there are tons of ways to do moving warm ups. During my coaching adventures I have found several stretches that I like, and several that I don't. And then I find those few stretches that, with a little magic alteration, are phenomenal.

Jake does SQUATZ

Today's post is a walk through guide of a stretch that has helped me and the MSU barbell club. I dubbed this stretch the Pistol Lunge.

I would like to introduce you to my three lovely assistants who will be demonstrating the pistol lunge for us. To start the Pistol Lunge stand in an erect form.

Next, take your right leg and drive it up towards your naval. Keep your back leg straight up at this point. Do not lean your back leg forward.

Next, extend your forward leg in front of your body, and slowly pistol squat. Pistol squat is the act of taking a single leg and then squatting down, while holding your opposite leg in front of your body.

 Finally, place your non-weight bearing leg's heel on the ground and then squat down even more. Try and make your squatting leg close to parallel. Then reach towards your toes and pull your foot into your shin. You will a feel a pull behind your knee and at your ankle. Your squatting knee should feel some pressure, but not too much.

 If you feel any sharp pains in the back of your knee or any awkward pressure in your squatting knee stop. Make sure to keep your abs and hips tight. If it's difficult to squat down, lean your torso over your knees.

Roll from your heel to your toes and then repeat the steps with your other leg. So class, let's review.

  1. Stand erect
  2. Drive your knee up
  3. Extend knee and drop into a pistol squat
  4. Place extended heel onto the ground and descend even lower 
  5. Reach forward and pull on your extended legs toes
  6. Step forward and repeat with opposite leg
I normally perform this before a workout for 10-15 yards. It's an easy warm up that helps stretch the popliteal (behind the knee), the calf, and it helps lubricate the knee.

Give my Frankenstein-like invention a go and let me know how it works. Thanks Endu-Tribe!

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

The Accute Effects Of Different Squat Intensities on Vertical Jump Performances
The Accute Effects of Different Squat Intensities On Jump Performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.