Concept2 Forum

Want to complement my erg w/o with bodyweight squats, with the ultimate goal of getting as close to a pistol squat as possible (to smoothly sit in a single). Appreciate any suggested progressions. Thank you in advance.

Found the mother lode on Youtube - should have looked there first. Please disregard.

Goblet squats work well for me:

(you don't have to use kettlebells, plain dumbbells are fine)

If you want to get to any kind of single squat, you have to train unilateral movements.
Best way to target all needed muscles and mobility are slow negatives with bottom hold for a few seconds. Support could give a door frame or chair or whatever. Important is to start with the correct movement pattern and take less support as possible.

If only strength is the problem you will see fast progress. If mobility (typically foot ankles) then it will take longer and I suggest to perform deep squat holds at least 5-10min per day, some minutes with moving in circle during the squat hold.

When I first learned pistol squats I simply did them while holding onto something to help balance and assist and then did them to a bench then to normal. It didn't take me long at all to learn them but I had the strength just needed to get the balance and flexibility better.

I have previously found Bulgarian split squats to be effective exercises. Admittedly, I find them to be best for hypertrophy as opposed to building strength.

Loaded split squats are also fine for building strength. BUT if the goal is a pistol squat the movement pattern and is completely different and also huge differences in needed mobility, so the best approach is to do negative pistol as this trains the specific movement, control and strength in it.
You can back squat 100kg for 10 reps, but this will not automatically lead to be able to perform pistols.