Coach D makes it look effortless. The key to this kind of execution is progression.

The one-legged squat, A.K.A. the pistol is a great way to develop balance and straighten out any left-right leg strength discrepancies. You may find, like with Bulgarian Split Squats, that one side is more dominant than the other. The pistol is a good way to train the muscles of each leg to fire properly in sequence. Although it is considered to be an advanced movement, there are many progressions that you can follow to achieve a single-leg squat.

Beast Skills has a perfect tutorial and break down of all the different steps one can take to achieving a full-fledged pistol. For today’s skillwork, choose the step in the progression that will present the most challenge for you while at the same time allowing you to complete your reps solidly.

WOD – 5.1.2012

Pistol Skillwork (15-20 minutes)

400 meter run
15 Toes To Bar
30 Kettlebell Swings
800 meter run
30 Kettlebell Swings
15 Toes To Bar
400 meter run