Functional Training Institute

Kettlebell Pistol Squat

Video of the Week

For this Video of the Week we are showcasing one of our favorite exercise “The Kettlebell Pistol Squat”. The Kettlebell Pistol Squat is an incredibly advanced movement found in our Master Kettlebell Course but don’t let this worry you as we have created a simple system with Regressions and Progressions. This system ensures that the Pistol Squat is done correctly and safely and people from varying levels of ability can complete it in some form. The progression and regression system is a primary system used throughout all our Functional Training courses and really maximizes output while making sure your client is ready to perform these exercises with a low level of risk. You can use two Kettlebells or one. Using one will really emphasize the workout on your core due to having to stabilize and remain balanced.

To start off with we are going to take a look at the steps involved:

  • Start with the Kettlebell in Rack Position
  • Descend with one leg extended
  • Try and get as deep as possible while maintaining a neutral spine
  • Come up slowly whilst maintaining form

Before we get to this point we need to go through some regressions to make sure the client and ourselves are performing this exercise correctly and safely.

How we Regress this Movement:

  • Start unloading the weight
  • Decrease the range of motion to increase stability
  • Use a prop such as a chair as means of support
  • Really focus on balance, stability and keeping that neutral spine

One you are comfortable and your form is correct we can then Progress the Movement:

  • Start to increase the range of motion
  • This can be done by lowering the seat
  • Start introducing load

Another way of learning the Kettlebell Pistol Squat is through the use of Suspension Training. AIK currently has teamed up with Crankit who are leaders in Suspension Training Education and we have a Kettlebell and Suspension Training Fusion course.


Suspension Training Progressions:

  • Start with a full grip on the straps. As you descend focus depth, square hips and good ankle & knee alignment
  • As you progress take a finger off . Keep progressing until you only have 1 finger remaining on each straps

Once these progressions have been mastered you will be able to progress the client onto the Kettlebell Pistol Squat safely and confidently.

A few things to remember from this exercise is that:

  • Focus on the mobility of your ankles and hips to get down nice and deep into the pistol squat
  • This exercise is great for Balance, Stability, Hip strength, Glute Strength, and Core Strength.

With the use of our regression and progression system you and your clients can get the most out of the Kettlebell workouts.

For more in-depth knowledge of Kettlebell exercises, movement patterns, workouts, and programs check out Kettlebell level 1 Course here.

Tune in next week for our next video with is going to be a sequel to KB Pistol Squat called “Kettlebell Single Leg Dead-lift”.

If you want to sign up to our Video Series optins where we send you a 7 part email series that focuses on 5 Functional Movements then Click below to expand your knowledge and become the trainer you can be for your client and business.

Click here to Opt in for the Video Series

For all of our courses available at AIK please click:

Australian Institute of Kettlebell Courses

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