Two very important skills required of elite athletes and rowers are balance and strength.  Have you ever seen a standing shove?  That’s the level of balance we need.  Have you ever seen good scullers take the Weeks Turn or the Elliot Turn super tight during the Head of the Charles Regatta?  That’s the type of strength we need to combine with balance and we need to have it in both legs independent of one another.

Mastering a pistol, or single legged squat, will help you develop both balance and strength.  In order to do a good pistol mobility is super important.  Be sure to work on mobility everyday.  Below is a video I put together of all the different progressions I will use to help an athlete develop their pistol.  See where you fall and then start working from there.

Have Fun training and let us know what you think of pistols!

Can you do a pistol?