170606 - Tips Tuesday - PISTOLS!

Since we just did these yesterday, let's review PISTOL mechanics! 
So here's a good pistol position. Notice that her planted heel is on the ground, her hip crease is far below her knee crease BUT her butt isn't touching the ground or her heel, and she is leaning forward slightly to keep her center of gravity over that foundation foot. You don't have to grab your toe, I personally do because I have trouble keeping that leg from touching the ground on the way up AND I think it helps me balance a bit. 

If you're struggling with pistols, it's probably one of three things or a combo of a couple: (1) Isolated Single Leg Strength (2) Balance (3) Tight Ankles/Calves. For the first two, those will improve as you practice! The third one though is something that we have to specifically work on. Here's video to give you even more tools for your mobility toolbox when it comes to ankles: 

Here's some great pistol progression tips and at the bottom of the page, there's some even more awesome troubleshooting solutions for specific pistol problems!
https://breakingmuscle.com/learn/whats-preventing-you-from-doing-pistol-squats-how-to-progress-pistols

Coach Led Clean and Jerk Warm-Up

WOD
"50-50-30"
2x50m
30 Cleans 135#/95#
2x50m
30 Jerks 135#/95#
2x50m