Pistol and Squat Improvement

Having issues squatting? Back squat, front squat, overhead squat especially or just can’t seem to nail pistols? Chances are you have very tight ankles that prevent you from having the mobility to do all of the above movements without your heel coming off the ground. Lets fix that.

You will need the following: a lacrosse ball, and a medium resistance band. We will start from the ground up. Something I almost always have mobility classes’ start with is rolling out the bottom of the feet. So take those shoes off (keep socks on), place the lacrosse ball underneath your foot, put your weight onto that foot and start rolling. You will find tightness in the arch of your foot, maybe even a few knots, as well as the ball of the foot. Spend a good 1-2 minutes per foot then the shoes can go back on.

Second, using a medium resistance band, place the band at hip height or slightly above on a rack pole on the rig (like your going to do a banded pull-up sideways). Proceed to step both feet into the band and have the band sit at the bottom/middle of your butt. Take a few steps back to create tension, and squat down to full depth. You will find the band allows, even those with trouble holding the full depth of a squat, something to lean against to prevent falling. From here stay low in your squat and start shifting all of your weight to one side and then the other while keeping your feet planted on the ground. What this does it by keeping your weight on the ground and shifting your weight around, you hit all the corners of your ankles. At first it does not seem like much but after hanging in the bottom of your squat and hitting those tight ankle areas for at least 2-3min you will be singing a different tune.


CFA member Minty O. demonstrating full depth in an Overhead Squat #waybackwednesday

Crossfit Watsonville



Phone. (831) 687-8239


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