I can squat 250+ for reps but cannot do pistol squats

I don't have the balance. Box squats 255.

Also, I can leg press 340, but only do 150 on each leg because my right leg is so much weaker. I think that is related to the balance thing.

That’s interesting, opposite for me. I can do pistols (3x8) with relative ease but can only squat about 170. It seems as though it’s a different exercise altogether. My quads are much stronger than glutes so I think this has something to do with it.

I can do 12 full-extension, good form pistols on my right leg and 11 on my left. My one rep pistol max is +75 pounds on my back. My full squat is about 2.25x body weight.

Pistols strike me as a unique excercise that is correlated with, but only loosely, to back squat numbers. Balance, body type and flexibility seem more important for pistols than raw strength.

I can squat over 300 and can't come close to a single pistol squat.

My sister is 5'1, 110 lbs and can pistol squat all day long even though she doesn't strength train. She was a 60m sprinter in high school, so it's probably natural fast twitch explosive strength.

Pistol squats are much more about balance than strength. Try doing them while holding on to something. After a while you should be able to do them unassisted.

Squatty McSquatface wrote:

Pistol squats are much more about balance than strength. Try doing them while holding on to something. After a while you should be able to do them unassisted.

Precisely. And flexibility as well. There's very little correlation between barbell back squats and pistol squats. I can squat 3x bodyweight but can't do a single pistol; I start the descent and start to tip over backwards. But a friend of mine who trains in martial arts and gymnastics, and never touches the weights, can easily do pistols.

Squatting three or four hundred pounds is strength. Pistol squats is a combination of strength and coordination. Sprinting is a combination of strength and coordination. It's not an issue of muscle twitch ratio.

Sorry, this thread is so freaking old. But I think it's about compressive core strength. I could not do pistol squats at my strongest in the squat and deadlift. Injured my leg and started doing a ton of core work, especially practicing L-sit holds at least once a week. Now my legs are weak as f**k but I can pistol squat much easier (on my healthy leg) because I can hold my leg extended in front of me and compress my torso to get in the right position and balance.

coordination not strength wrote:

Squatting three or four hundred pounds is strength. Pistol squats is a combination of strength and coordination. Sprinting is a combination of strength and coordination. It's not an issue of muscle twitch ratio.

Either way, squatting and pistol squats are bad if you're trying to run fast. See rule of specificity and fast twitch fiber conversion.

BiomechanicsAndGait wrote:

coordination not strength wrote:

Squatting three or four hundred pounds is strength. Pistol squats is a combination of strength and coordination. Sprinting is a combination of strength and coordination. It's not an issue of muscle twitch ratio.

Either way, squatting and pistol squats are bad if you're trying to run fast. See rule of specificity and fast twitch fiber conversion.

Or you can look up the research and see how heavy and/or explosive resistance training improves running performed by improving running economy......

Alan

BiomechanicsAndGait wrote:

coordination not strength wrote:

Squatting three or four hundred pounds is strength. Pistol squats is a combination of strength and coordination. Sprinting is a combination of strength and coordination. It's not an issue of muscle twitch ratio.

Either way, squatting and pistol squats are bad if you're trying to run fast. See rule of specificity and fast twitch fiber conversion.

Not everything we do is solely to run fast.

BiomechanicsAndGait wrote:

coordination not strength wrote:

Squatting three or four hundred pounds is strength. Pistol squats is a combination of strength and coordination. Sprinting is a combination of strength and coordination. It's not an issue of muscle twitch ratio.

Either way, squatting and pistol squats are bad if you're trying to run fast. See rule of specificity and fast twitch fiber conversion.

No kidding pistol squats are not a perfect correlation to sprinting fast, but compared to what? I guarantee pistol squats are more strongly correlated to sprinting sub-12 100m than whether someone is or is not a sub-5 one miler.

Runningart2004 wrote:

BiomechanicsAndGait wrote:

Either way, squatting and pistol squats are bad if you're trying to run fast. See rule of specificity and fast twitch fiber conversion.

Or you can look up the research and see how heavy and/or explosive resistance training improves running performed by improving running economy......

Alan

Hey Alan. Are pistol squats a good exercise in your estimation? (In the absence of any weights). Someone told me once that it’s not a natural movement and is bad for you but I’m sceptical of that view.

Still, would like to hear from someone more knowledgable.

BiomechanicsAndGait wrote:

Either way, squatting and pistol squats are bad if you're trying to run fast. See rule of specificity and fast twitch fiber conversion.

The “rule of specificity” is nonsense. Of course being able to put more force into the ground, as squats and pistols allow you to do, will make you faster. Squats and pistols are not all there is to it, but generally speaking, putting more force into the ground will make someone faster.

Legolas wrote:

Runningart2004 wrote:

Or you can look up the research and see how heavy and/or explosive resistance training improves running performed by improving running economy......

Alan

Hey Alan. Are pistol squats a good exercise in your estimation? (In the absence of any weights). Someone told me once that it’s not a natural movement and is bad for you but I’m sceptical of that view.

Still, would like to hear from someone more knowledgable.

Pistol squats are a great sign of balance and mobility. Deep squats in general are a sign of health and fitness not necessarily performance. Ankle mobility, balance, core strength will be more important to you as you get older. However, they aren't needed for athletic performance.

Personally as a guy in his 60s I no longer squat with a bar on my back. However I like to "attempt" pistol squats for the reason I mentioned above.

coach wrote:

Legolas wrote:

Hey Alan. Are pistol squats a good exercise in your estimation? (In the absence of any weights). Someone told me once that it’s not a natural movement and is bad for you but I’m sceptical of that view.

Still, would like to hear from someone more knowledgable.

Pistol squats are a great sign of balance and mobility. Deep squats in general are a sign of health and fitness not necessarily performance. Ankle mobility, balance, core strength will be more important to you as you get older. However, they aren't needed for athletic performance.

Personally as a guy in his 60s I no longer squat with a bar on my back. However I like to "attempt" pistol squats for the reason I mentioned above.

this. plus muscle coordination and core strength (as mentioned)