Some exercises simply look fantastic .
We've all seen someone show a movement that requires incredible balance, concentration and power, seemingly bending the laws of physics and defying gravity. These are what we call Hero Moves, the high-level maneuvers that you saw open-mouthed on Instagram, but never thought you could pull yourself out.
Good News: With the Right Plan, can learn exactly what it takes to master these heroic moves. Coach and former gymnast Beau Whitman is confident that he can help you master the squat of the pistol, which he calls the "hardest to squat." After following his progress and getting to work, you will be able to balance your body and reduce your physical strength.
A quick warning: If you have lower body problems ̵
Pistol Squat Prep Work
Before he jumps into progression, Whitman begins with a body assessment. Work from the bottom up.
If you have trouble with the test, try this Knuckle Mobility Drill.
If you have difficulty with this test, try performing the hip movement sections like this.
After examining your ankles and hips, it's time to warm up.
- Knee and Lean – 3 sets of 15 to 30 seconds per leg
- Leg Arm and Ankle Rotation – 2 to 3 turns per direction, per leg
Hip Warmup  Pigeon Stretch – 2 to 3 sets of 15 to 30 seconds per leg
Once you're done with stretching, you're ready to go on the Pistol Squat Progressions start.
Pistol Squat Progressions
Now you can work your way to the pistol squat. Be sure to reach the right depths when working through the processes. If you do not focus on doing the job properly, you will not be able to do the movement properly at the end.
First Progression  Air Squat
3 sets of 10 repetitions
Close Feet Squat
3 sets of 10 reps  Third Progression
Eccentric one-legged squat (on bench) 5 controlled reps per leg One-legged box squats  10 Repetitions per leg at each altitude Toe Squat 6 to 8 repetitions per leg
Eccentric one-legged squat (on bench)
5 controlled reps per leg
One-legged box squats  10 Repetitions per leg at each altitude
6 to 8 repetitions per leg
6 to 8 reps per leg
When you've mastered all of these processes, you're armed for the actual picture
When is the pistol line up?
If you're concerned with the entire movement, Whitman recommends working on it Mobility trains every day (this helps more than just the squat of the gun). Improve your shape with the progressions on three to four days a week, especially on leg and full-body workout days. If you can nail the train, keep it in your repertoire for abdominal routines and work with low reps and limited sets – about 3 sets of 5 reps to get started.
In other words, hero moves are a great way to demonstrate your hard work and sportsmanship. So if you can pull off the squat of the gun, do not be shy! Share your skills with us (@menshealthmag) and Whitman (@beauvault) and experiment with the platforms you use as a base. If you want to learn other hero moves, check out our explanations for Superman Pushups and the L-Sit. The world can never have too many heroes. Brett Williams