Intentional Stress Challenge: Pistol Squat
Progressive challenge series to learn how to do or improve the skill of pistol squats.
While walking into the grocery store, I was having a conversation with my daughter about ballet. Even though it was 40 degrees outside and raining, I was dressed in my typical t-shirt, basketball shorts, and crocs. Between maintaining situational awareness and listening to her passionately explain what I will be working on in the next lesson she was going to give me when we went home, I lost self-awareness.
Asphalt is slick when wet. It’s especially slippery wherever it has been painted for parking spaces or other road markings. As I stepped on a yellow line with my stupid, plastic outdoor sock we call a croc, my front foot slid forward as if I had stepped on ice. My croc flew off as I made a weird, subconscious vocalization that I inherited from my father. As this happened, my mind sensed I was off-balance with my base being compromised and I instinctively sat back over my stable rear leg. Despite the dramatics, I avoided eating shit.
While regaining my composure, I looked up to see my daughter stopped in her tracks with a big smile on her face as she says, “are you okay, dude?”
The Balance System
Our balance system is a multi-sensory operation that involves:
Vision: the eye’s contribution to spatial orientation
Vestibular function: the inner ear’s contribution to head positioning and movement
Proprioception: the body’s contribution to positioning and movement
All three of these modalities continuously send information to the brain and collaborate with reflexes so we are able to maintain balance.
The ability to maintain balance is imperative for performance and safety. Falls account for a large percentage of injuries in all populations with older adults being at an exponentially increased risk.
There are many ways to train the eyes and the ears to improve overall balance. None of these will matter if the body is fragile.
Preventative factors such as trip hazard identification, appropriate footwear (barefoot always best indoors), adequate lighting, and support systems in high risk areas are great for environmental modifications. They cannot, however, make up for a weak neuromuscular system.
Forces are always at work threatening our ability to remain upright. A simple cramp, distraction, or surprise can lead to a fall in any environment. The best way to prevent falls and improve performance regardless of circumstance is physical training.
Physical Balance
Physical balance is comprised of three critical principles:
Base: Secure points of contact with the ground
Center of Gravity: Head position relative to your base
Posture: Spine alignment and weight management
To maintain balance, synergy between these three components is ideal. The goal is to keep your center of gravity over your weighted base while maintaining posture.
When one element becomes compromised, the other two must rapidly compensate to sustain performance and prevent falls.
Why Pistol Squats?
We were built for motion. Dynamic balance is the ability to remain in control while moving. All components of our balance system and concepts relating to our base, center of gravity, and posture are crucial for effective movement.
Strength and endurance are non-negotiable for individuals who want to maintain function and health throughout the lifespan. While I can and have made the case for physical training of all aspects of our body, the base is the foundation of balance. Optimization above the waist won’t matter if you tend to skip leg day.
We tend to think of most forms of leg strength training involving both legs working together. When considering our dynamic balance, however, each leg is maintaining our body weight individually and intermittently over time. The more you’re able to support varying amounts of your own body weight and motion on one foot, the less likely you’re going to succumb to a fall when you accidentally slip or lose your center of gravity for some reason.
Asymmetric strength and endurance training causes advanced adaptations in our proprioceptive system that are key for dynamic balance maintenance.
The pistol squat appears to be an advanced movement when it’s really just an evolved ability to maintain balance while squatting over one leg. Independently going down the stairs, traversing uneven terrain, or responding to a slip all require adaptations derived from movements like the pistol squat or its modifications.
I didn’t teach myself to do an unmodified pistol squat until five years ago. Even though I was in great shape, the first few weeks were humbling as I was reminded of the power of neuroplasticity - the nervous system’s ability to reorganize itself based on experience.
Regardless of general strength and health, if one is not adapted for a movement, it isn’t happening. Neuromuscular conditioning is imperative for atypical movements. We must specifically train for the adaptations we want to cause. Progressively productive adaptations are always possible with time, effort, and intention.
For the remainder of this article, I’m going to teach you how to progressively train your body to complete a pistol squat. As always, progressions and modifications will be offered for all levels.
The ability to manage your weight and motion on one foot will improve your functional fitness while making you less prone to avoidable injuries.
