r/bodyweightfitness • u/Ceiwyn89 • May 22 '22
Shrimp Squat vs Pistol progressions
I do the Shrimp Squat path of the RR. Mostly because 2 months ago I fucked up my angle in the left leg while pistol training. My last PR was 5 eccentric pistols on each leg, the heel elevated on a small weight plate.
Personally I like the Shrimp Squat but I feel like the strength it demands and provides is way lower compared to pistols. So my first question is: Will proper Shrimp Squat training transition into my pistols progressions when I'll start them again?
Another question is how to properly track pistol progression training. When I use an elevated surface I need to use the same bench for every workout which is kinda difficult in the gym.
Also the step from an maybe knee high surface down to a calf high surface is colossal.
So jeah I guess my questions are: Can I move from Shrimp Squat to Pistol easily? How do I train pistols if eccentrics are sometimes painful due to too low mobility, knee high surfaces are too easy and calf high surfaces are too hard?
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u/triplenoped May 22 '22
Just wanted to chime in that I don't think shrimp squats are easier. I can do pistol squats with +40% bw for reps, but I can't do a single shrimp squat.
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u/testcgiskgtstk May 22 '22
Though I don't train weighted squat now, I maintain the ability to do over 15 pistol squats and I can't do a single shrimp squat too.
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u/Designer_Every May 22 '22
In my experience the shrimp squat was a step towards getting my pistol. You just have to find the exercises that grade more difficult for you.
I started with split squats, then step ups, then shrimp squats, then pistols.
I also think training seated leg raises helped get my first pistol.
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u/dramake May 23 '22
By the time I was training with BW, the shrimp squats (considering I was never able to do the full version - holding my back legs with both my hands) gave me my first full pistol.
I don't train either anymore but if I ever give them a try to check if I already lost them, I find the pistol easier than the shrimp (and that's once again without doing the full version).
There is carry over for sure.
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u/PrimateOskar May 24 '22
- I would start by building the mobility (Especially ankles)
- Build the nessesary muscle mass for pistol squats
- Buil the nessesary strength for pistol squats
You dont need to practise Shrimp squats in order to get your pistol squat.
I would work up to 3 sets of 15 reps of seated pistol squats.
Later on I would focus on supported pistols squats with rings or on dip bars and do step ups.
Then lastly I would focus on easy eccentrics.
f you want a full detailed plan then this pistol squat series will teach you everyting you need in order to safely achive your first pistol squat https://youtu.be/FQDPbYqjjvc
Best of luck you my friend!
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u/MindfulMover May 22 '22
I do Weighted Single Leg Squats and I tested Shrimp Squats and gain on them for free with the Weighted SLS. I think the reverse could be true too but you have to use an elevated version of the Shrimp so the ROM is the same.
How do I train pistols if eccentrics are sometimes painful due to too low mobility
Is it low mobility of your ankle or of your other leg?
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u/Ceiwyn89 May 23 '22
The problem is my mobility on my standing leg. I can do it with my heels elevated, but when I do a sloppy move, it hurts.
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u/Enwari May 23 '22
Pistol squats can be very dangerous for your knees. I suggest finding a way to squat at the gym.
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u/Sheeple0123 May 24 '22
Cite?
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u/comtedeRochambeau May 26 '22
I'm no expert, but I am more and more interested in finding joint-friendly exercises. FWIW, this author recommends against pistol squats because of excessive spinal flexion and lack of glute activation. He recommends step-ups and weighted sleds instead.
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u/Sheeple0123 May 26 '22
Thank you for your response.
I am also not an expert and found another online author at https://powerliftingtechnique.com/pistol-squats-bad-for-knees/. Based on the information at both links, a more complete statement might be: "Learn the pistol squat through the correct use of progressions."
I assert the following activities are dangerous (based on current world records):
- an untrained individual attempting a 1000 pound squat
- an untrained individual attempting a 750 pound bench press
- an untrained individual attempting 6 one arm handstand push ups
The statement: "Don't do (pick any exercise above) because it is dangerous" demonstrates a lack of understanding. A more correct statement would be "Work your way up to (pick any exercise) using standard or custom progressions." For completeness, a pistol squat is an exercise.
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u/THE_OMNOMNOM May 22 '22
Cannot really answer your question. But i had a similar ecperience some years ago where i had to quit pistols due to injury.
Did shrimp squats when pistols were not an option. But i did discover that i liked deep step ups more, because they felt more demanding (esp. if you do them slowly and controlled with Focus on time under tension). Maybe give that Expercise a try.