Today’s video will show you a beginner progression and the more advanced version.
Erin is demoing a beginner box progression for the pistol. During this progression she will sit on the box relaxed, then tense and stand on one leg, lower and repeat. As she becomes more solid and balanced on one leg, I will have her lower to the box but not rest on it and come back up. She is also demoing the bent over row. Make sure you lift the bell of the ground, connect the lat and keep it connect during the set.
I will be demoing a full pistol with a very light counter balance ( I currently need on the left side due to less ankle mobility on that side). Remember to inhale on the decent and then utilize the tension breath as you stand back up. I also demo the Renegade row, however I modify it slighty. Place your feet about 2x the width of your shoulders for a nice solid base. Set your body as if you are going to do a straight arm plank then row one side then the other while staying as tight as possible.
Let me explain the modification ….In my opinion it is safer to place your hand on the base of the bell rather than the handle. I have seen a very strong, Military gentleman do these and the bell flipped on the way back down causing his fingers to be crushed between the two very heavy bells. Long story short, he almost lost his finger. Just not worth anyone getting injured.
** reminder – for more detailed step by step progressions and programs to reach your training goals….Join me in my members only section.