pistolsecrets | Your Strength Source
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\"NEW HIPS IN 40 SECONDS?\"
HOW THIS NO-EQUIPMENT-NEEDED EXERCISE CAN REINVENT YOUR HIPS AND BUTT
AND GIVE YOU \"ALL YOU CAN HANDLE\" IN LESS THAN ONE MINUTE
Don't take this exercise for granted.
Stick one leg out in front of you. Keep it there. With the
standing leg, squat down as low as you can SLOWLY (20-30 seconds
down), butt to heel. (see the pic to the left). Inhale and "push
your heel through the ground" and come back up, SLOWLY, i.e. 20-30
seconds. Squeezing your fists together for some extra "juice" to get
back up. Another technique that will help is increasing the pressure
in your abs by power breathing. DON'T LOSE THE PRESSURE IN YOUR ABS
IN THE BOTTOM POSITION OR IT WILL BE MUCH MORE DIFFICULT.
You can see that this simple exercise will build tremendous strength,
power, balance, and coordination in your lower body and even your
abs since they are stabilizing the spine pretty hard. IT DOESN'T
TAKE LONG TO WORK UP A POOL OF SWEAT IF YOU DO THEM SLOWLY.
These will make your two legged squat workouts feel like a stroll
through the park. After you learn how to do 10 or so one legged
squats, your other bodyweight workouts are going to feel like a
_joke._
But if your hip, knees and ankles are working optimally, this
exercise will not be possible for you.
WHY MOST BODYWEIGHT "EXPERTS" DON'T LIKE TO DO THIS SIMPLE EXERCISE OR
HAVE YOU DO IT
The reason is pretty simple. They either don't know how to do it or
they don't know how to teach you to do it. I've been to 11 fitness
professional workshops in the past several years and know this to be
true from experience. Fitness professionals, for the most part, are
completely clueless about the inner workings of this amazing exercise.
But think about it, a two legged squat is squatting your bodyweight
(minus the weight of your legs of course) on two legs. That's about
60% of your BW on TWO legs. That is only 30% of your bodyweight per
one leg!
A one legged squat is squatting your entire bodyweight except only
one legusing only one leg. That's about 80% of your BW on ONE leg.
Holy SMOKES! If you weight 100 pounds, that is 80 pounds of
resistance versus only 30 pounds of resistance.
That is 2.66 times greater the force going right where it counts -
YOUR BUTT, also know as the "home base" of your CORE. But it feels
even heavier because from a mobility standpoint, it is a little tricky
to get down in the bottom position.
IT'S A SHAME THAT THESE "EXPERTS" _DON'T KNOW HOW_ TO SHOW YOU HOW TO
GET TWICE THE STRENGTH AND FAT LOSS RESULTS IN 1/10TH THE TIME.
The one legged squat is brilliant strategy for building very strong
hips and legs using only your bodyweight and no equipment in a
FRACTION of the time.
And your butt and legs are critically important for your overall
health and performance.
When asked about why his professional football career ended, 3 time
Super Bowl winner Troy Aikman said "What I noticed as I got older, I
wasn’t able to move as well in the pocket. THE LEGS ARE THE FIRST
THING THAT GOES."
You have to know how to keep your leg and butt strength and mobility
up - and the one legged squat does just that without relying on any
outside equipment.
2013 IS THE YEAR OF BODYWEIGHT EXERCISE
The bodyweight secret is out. Bodyweight only exercise delivers
better fat loss results in less time with little to no equipment.
HAVE YOU EVER SEEN A FAT GYMNAST? BODYWEIGHT STRENGTH TRAINING
GIVES YOU THE BODY OF A GYMNAST WITH LITTLE TO NO EQUIPMENT.
Fitness pro's are falling over themselves to learn how to do
bodyweight exercises so that can teach them to their clients. People
interested in this mysterious way to lose fat with no equipment are
spending big money on bodyweight workouts.
Anyone can do squats and lunges and pushups and jumping jacks, but it
takes skill and precision and way above "average" mobility and
strength to do the one legged squat, a tricky exercise that delivers
much better results on your abs and glutes and thighs than two legged
squats and lunges. It doesn't take a rocket scientist to figure out
that someone who can do a full one legged squat slowly and under
control for 5 or 10 reps can do standard squats and lunges all day.
Here's how to get your hands on the secrets of bodyweight leg
mastery-how to get new hips in 40 seconds-before the masses find
out. IN FACT, YOU'RE GOING TO KNOW WAY MORE THAN THEY DO. Here's
why you've found the right place:
"I WENT FROM NOT HAVING THE STRENGTH TO WALK UP A SINGLE (STAIR) STEP
WITH MY LEFT LEG - TO 12 ONE LEGGED SQUATS"
Whether you were successful or not attempting a one legged squat for
yourself, don’t take this feat of bodyweight strength and mobility
for granted. I learned the hard way that if your hip isn't
functioning properly, then this exercise is impossible.
In 2009 I attended a $499 bodyweight strength workshop where this
tough exercise was broken down so anyone could learn it.
I WAS STILL TOO WEAK AND IMMOBILE AT THE TIME TO DO IT, but I learned
some effective tips that proved to work over time.
Couldn't even get down in a close stance squat that day (a close
stance squat is where your feet touch and is a progression and
mobility screen for full one legged squats). No way the pistol was
happening.
It would take over a year to deepen and refine what I heard at that
workshop so that I could fully own the movement and do a slow and
controlled one legged squat all the way down, pause, and slowly and
under control come back up without a counter weight. From there more
reps and additional weight (resistance) was added.
In that time I discovered some different ways of implementing the
principles I learned at that workshop that gave the hip and ankle
mobility required to do a one legged squat without elevating the heel
or holding onto a counterweight TO COMPENSATE FOR LACK OF MOBILITY.
It was a small victory and naturally became something I enjoyed doing
to strengthen my legs and hips and simultaneously practice hip and
ankle mobility. LIKE ANY BODYWEIGHT STRENGTH ENTHUSIAST I LOVED THE
FREEDOM OF GETTING STRONGER ANY TIME, ANY WHERE. Then all the sudden
it was lost when I developed a severe muscle imbalance in my left leg.
MUSCLE IMBALANCE "DESTROYS" LEFT HIP
In the summer of 2011, almost overnight I mysteriously lost function
in my left leg from a particularly nasty muscle imbalance-actually a
few of them that combined to make "the perfect storm." Intense knee
pain and hip numbness showed up and wouldn't leave.
I WENT FROM BEING ABLE TO DO SEVERAL ROCK BOTTOM ONE LEGGED SQUATS ON
MY LEFT LEG TO NOT HAVING ENOUGH STRENGTH TO WALK UP A SINGLE STAIR
USING THE STRENGTH OF MY LEFT LEG.
It felt like I was dragging around a dead limb. I couldn’t bend
my knee. To get out of my car, I had to fully straighten my left leg
and push myself up to a standing position.
The worse thing is that there was no explanation for this sudden
change. There was no trauma or event I could think of to cause this
sudden loss of function.
Going down stairs was the worst. SHARP KNEE PAIN WAS A CONSTANT
COMPANION.
Over time I discovered flexibility and strength and joint mobility
exercises that increased function so I could bend the knee and go down
stairs and do other normal activities with minimal pain.
But the whole time my goal was to be able to pistol again with the
left leg. I knew that would be "the return" of a fully functional
and healthy left leg.
THE ONE LEGGED SQUAT IS ABOUT ONE THING: HIP STABILITY/STRENGTH. YOU
LOSE THAT, YOU LOSE EVERYTHING.
Things slowly got better, but never good enough to return to good old
days where I could hit the pistols, my favorite exercise. I could
come up a few inches, but then knee pain would kick in that was
immovable.
I went to see countless functional exercise experts, mobility
experts, and NO ONE had the answer I was looking for. EVERYONE HAD
A SUGGESTION, NO ONE HAD THE SOLUTION. Besides talking with and
emailing experts, I poured over internet sites, researching everything
I could think of to regain full function of my left leg. I had
massages and went to my chiro. Nothing completely solved the
problem.
I knew it was some kind of muscle imbalance and
so wouldn't consider surgery. But after months turned into years
of not finding the answer there were some days were I was ready to
give up and go under the knife to fix my problem.
VICTORY
October 27, 2012.
I was doing some chores around the house that day and decided to go
for it: a "half pistol" where you go down on two legs an come up on
one.
IT WAS SLOW. IT WAS A DOG FIGHT. BUT THIS TIME WAS DIFFERENT.
THE POINT WERE THE KNEE PAIN USUALLY KICKED IN TO FORCE ME TO STOP
WASN’T THERE, SO I KEPT FIGHTING. MY LEFT LEG WAS SHAKING LIKE
CRAZY. BUT IT KEPT WORKING SO I DID TOO. I GRINDED IT SLOWLY UP
THROUGH THE VALLEY TO LOCKOUT.
Victory.
That thing was ugly, but a breakthrough was made. The next weekend
I took the descent on the left leg, paused, and came back up. That
one was pretty ugly too, but I had made it.
That 1.3 years had a lot of low points, a lot of pain, and a lot of
frustration.
BAFFLING RESULTS: FROM SEVERE HIP DYSFUNCTION TO 12 ONE LEGGED SQUATS
- AND HOW YOU CAN GET YOUR "NEW HIPS"
I couldn't believe how fast the results were. Even at my strongest
I could only do 4 one legged squats. After discovering a few simple
tools and simple inner working of the hip, knee, and ankle, I went
from 0 to 12 one legged squats on my left leg in 6 weeks.
HERE'S HOW YOU CAN GET THE SAME RESULTS OR BETTER (I BET YOUR HIPS
ARE AS BAD AS MINE WERE!)
Here's what you will discover in the Ultimate Hip, Knee, and Ankle
Guide for One Legged Squats
* Step by step SHORTCUTS AND PROGRESSIONS to get strength and
mobility to do 1,5,10, or 20 one legged squats on both legs
* The seven things YOU MUST HAVE to do full one legged bodyweight
squats
* How to get REALLY GOOD ANKLE MOBILITY without doing joint mobility
work
* How to DEVELOP A "SUPER HIP HINGE" for above average hip
mobility that will make your pistol and any hip hinge exercise
stronger and easier
* How to be fully COMFORTABLE AND CONFIDENT in the bottom portion of
the one legged squat
* How to OVERCOME LOSING YOUR BALANCE in the pistol with two simple
assessments
* How to get the strength TO EASILY COME UP from a rock bottom
position
* How to create S P A C E in your hips - starting with your feet
* Why pistols are THE BEST SCREEN THERE IS FOR HIP STABILITY AND
ANKLE MOBILITY
* How to USE YOUR ABS in the bottom position for super strength
* Why HEALTHY HIPS=HEALTHY KNEES=SOLID ROOTING and how to get them
* Three step simple set of corrective exercises for stabilizing your
hips that YOU CAN DO IN BED
* The relationship between your FEET AND HIPS
* Discover the SIMPLE SOLUTION FOR STABILIZING BOTH HIPS
* The SECRET OF ROOTING (how your foot connects with the ground) and
how it is related to your hip and knee
* The simplest exercise ever for CURING "GLUTE AMNESIA," OPENING HIP
FLEXORS, AND GENERATING POWER THROUGH YOUR HEEL that will make you
stronger in the one legged squat and any other hip hinge lift
* How FIXING YOUR HIPS WILL FIX YOUR ROOTING
* How TO PROGRAM WEIGHTED SQUATS (WITH A BARBELL OR KETTLEBELLS)
INTO YOUR ONE LEGGED SQUAT TRAINING
* The FRONT SQUAT TO PISTOL LOADING CONVERSION GUIDE
* And MORE
Get simple solutions to overcoming your hip, knee, and ankle issues
so you can be strong and mobile to do full bodyweight one legged
squats.
All I can say is ELOQUENT !! Proof that necessity is the MOTHER OF
INVENTION. At 68 years of age I can do a weighted pistol but the Naked
Pistol [a bodyweight only one legged squat without holding onto a
counterweight] has eluded me and I had problems with the squat with my
feet together. I did the first series of exercises for ankle and hip
strength using a 12K bell / 2 sets of 5 reps and sank down
effortlessly into the two legged squat with my feet together.
Amazing….. then I said what the heck. Let me try a pistol and to my
AMAZEMENT I did my FIRST NAKED PISTOL with my left leg… Landed on my
butt with my right leg but NOW I FINALLY HAVE TOOLS FOR THE
SOLUTION…. GREAT WORK SEAN….. A MUST READ FOR ALL OF US …. IF
NOT FOR YOU THEN FOR YOUR CLIENTS.
_-DR. JOHN SULLIVAN RKC border-width:2px!important;">
Up until about two years ago, I had never done a pistol squat in my
life. I thought that because I’m a ‘big guy’, because I’ve
had two knee surgeries, and a whole host of other reasons, pistols
weren’t for me … Long story short – I was wrong! The pistol
is a great body weight – only exercise for building strength; it’s
not hard on your knees if you do it right, and big guys can and should
do pistol squats. Now, the thing is, the Pistol is a tricky exercise.
Performing pistol squats correctly is key to getting the most out of
them and staying injury free. And my friend and fitness expert
colleague Sean Schniederjan has put together a complete and exhaustive
resource with The Ultimate Hip, Knee and Ankle Guide for One Legged
Squats On the first read, the tips in this guide have already helped
me in my quest for ultimate pistol squat mastery. Sean takes you
through a full series of stretching and strengthening drills, as well
as a complete blueprint to take you from where ever you are, to pistol
squat success. I highly recommend Sean's Ultimate Hip, Knee and Ankle
Guide for One Legged Squats.
- _FOREST VANCE, RKC LEVEL II, BODYWEIGHTSTRENGTHTRAINING.COM_
YOU COULD SPEND OVER $3000 ON WORKSHOPS AND SPEND VALUABLE YEARS OUT
OF YOUR LIFE LOOKING FOR THIS INFORMATION AND NOT GET 1/2 OF THE
USEFUL HIP, KNEE, AND ANKLE TIPS FOR SUPERIOR HIP AND LEG FUNCTION FOR
ONE LEGGED SQUATS THAT YOU WILL FIND IN THIS PROGRAM.
PUT THIS INTO PRACTICE AND TURN YOUR LOWER BODY IN A MACHINE SO YOU
CAN DO POWERFUL NO-EQIUPMENT-NEEDED ONE LEGGED SQUAT WORKOUTS TODAY:
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You'll Receive:
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* TROUBLESHOOTING: A few stretches that will help you ace the
movement screen if you don't pass it the first time
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* Program for INCREASING HIP FLEXIBILITY OVER TIME so you can lift
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YOU CAN GET BOTH THE ULTIMATE HIP, KNEE AND ANKLE GUIDE FOR ONE LEGGED
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Train simply, train intelligently.
To Your Hips, Knees, Ankles and Bodyweight Only Leg Strength and
Mobility!
Sean Schniederjan
President, Strength Productions LLC
sean@strengthproductionsllc.com
PS If you need a guide to overcome ANY obstacle for achieving 1, 5,
10 or 20 one legged squats INVEST TODAY in your Ultimate Hip, Knee,
and Ankle Guide for One Legged Squats at the special launch rate of
only $23.
Copyright (c) 2013 Sean Schniederjan, Strength
Productions LLC. All Rights Reserved.
