one leg squat

Al and Danny Kavadlo PCC demo squats and mobility

Keeping things simple, yet effective is something that I’ve personally struggled with at times. Every so often, I find myself imagining the solution to a problem has to be complex in order to provide the result I desire. I’m also often reminded that said solution to said problem is staring me in the face, I simply don’t realize it right way.

Back in June of this year, I had the privilege to meet and work with Al and Danny Kavadlo at the Progressive Calisthenics Certification. Over the course of the weekend, we did one-to-two hour modules on each movement taught in the course. It was during the squat workshop when I approached Al with a question regarding ankle flexibility as it pertains to the squat–specifically the airborne or hover lunge variation. “Al,” I said. “When you are working with someone who may have an ankle that is stiff or impinging, do you have any specific go-to drills to help develop flexibility in that joint to make the squat feel more symmetrical?”

His response, so simple as it was, annoyed me at the time. To be honest, I expected more than, “Give the squeaky wheel some grease.” With Al’s trademark grin, smiling eyes, and a pat on the back, he walked away as I reflected upon his words.

“Give the squeaky wheel some grease,” I thought, silently grumbling to myself. “That was not the answer I was anticipating, nor looking for!”

brethamiltonalkavaldopcc2

You see, when I asked that question, I was specifically asking it in reference to an old soccer injury of my own that left my right ankle feeling very bound up, and occasionally painful compared to the other side. I’d utilized various joint self-mobilizations in the past, yet nothing had really helped the ankle improve permanently. As a point of reference, by the time I attended the PCC in June, I was capable of performing full depth pistol squats and hover lunges for reps on either side, but they were rather sloppy on the right leg, due to my mobility limitations.

When I returned home from the course, Al’s words stayed with me. Even though I was skeptical, I trusted that maybe there was more to what Al said than I’d initially thought. I decided to put his words to the test. I dedicated myself to working on my hover lunges daily, focusing on “pulling” myself into the movement using my hip flexors and shin muscles. Gradually, I began to notice that I was more easily able to place the knee of my rear leg closer to the heel of my front foot on the descent of the hover lunge. Although the depth of my hover lunge had not increased, the amount of articulation my ankle was forced to go through in order to complete the rep was increasing steadily.

Al’s words were ringing true, all to my surprise, pleasure, and chagrin! The answer was in front of me all along, but it took a guy named Al six short words of wisdom to help me realize what I needed to do: Practice the move more often, and with a sharp focus on improving specific qualities within that movement, no longer worrying about reps and sets.

Bret Hamilton shrimp squat hover lunge

It is now early September. I’ve practiced the hover lunge daily for 6 weeks now. Not only has my ankle improved its flexibility, but it has ceased hurting. I’ve progressed from a regular hover lunge to placing first one hand behind my back, and eventually a second hand behind my back while performing them. This has forced the muscles in my hips, thighs, and shins to contract more forcefully in order to keep stable and complete the rep. I’ve also practiced doing a “dragon” variation of the hover lunge with zero, one, and two hands behind my back, as well as an elevated dragon pistol squat. I was capable of none of these feats prior to attending the PCC.

Throughout this learning process, Al’s simple words have continued to resonate with me. I’ve since applied this principle of consistent practice to other movements I’ve been stuck with and have found it to be equally as effective. I’ve “greased the groove” before, but only with the intent to improve the strength of a movement, never to improve the perceived quality of it. It has been the most liberating six weeks of strength training I’ve had since, well, ever! Letting the process unfold before me has been such a joy, and I encourage everyone to approach their own training with this same mindful pursuit. This is truly why calisthenics is so unique, beautiful, and playful all at once.

At the end of the day, my goal is to become the best version of myself possible, and to help further others in their own journeys. My hope is that you might take notice of this post and give your own squeaky wheels some grease. Because let’s be honest, we’ve all got them! And don’t forget to keep it simple.

Thanks, Al, you son of a gun!

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Bret Hamilton is the head coach and co-owner of Constant Forward Progress-Bodyweight and Kettlebell Training. He and his wife Megan live and train near Portland, OR. When Bret isn’t working with clients in the gym, he loves to jump on the trampoline, play pickleball, read a great book, and relax to video game now and then. You can learn more about Bret and CFP at www.constantforwardprogress.com.

Benji Williford Bodyweight Pistol Squat

A strong body begins with flexibility, good body mechanics, and then progression. One of the biggest motivators to start calisthenics training is to conquer more advanced feats of strength like the pistol squat. But it is impossible to do pistols without adequate flexibility in the lower body as the hip, knee, and ankle are in deepest flexion at the bottom part of the rep. Before you can walk; you must crawl. Or in this case before you pistol; you must squat. A full range-of-motion squat is nearly impossible for most people when starting out as they spend most of their day sitting. Consequently, this usually results in tight hip flexors, calves, ankles, lower back, and weak glutes.

The first thing that I assess on new clients in regards to squats is their flexibility limitations in the hip and lower body.

“Blessed are the flexible for they will not allow themselves to become bent out of shape!”

~ Adapted from Robert Ludlum

The hip is a heavily muscled area and is made up of a ball-and-socket joint that is formed between the os coxa (hip bone) and the femur. Aside from the shoulder, the hip joint allows for the most range-of-motion than any other joint. If it allows for the most range-of-motion, all of its muscles (along with the leg) should get stretched to foster strengthening throughout the most range-of-motion making skills like the pistol squat obtainable.

The main movements of the hip:

Flexion—Lifting the leg forward in front of the body. The major muscles used are the psoas and rectus femoris. Seven other muscles assist comprising of five adductors, sartorius, and the tensor fascia lata. With normal range of motion, the leg can be lifted so that the thigh is within two inches of contacting the lower ribs.
Extension—Lifting the leg behind the body. The major muscles used are the hamstrings and the gluteus maximus. This motion also recruits movement from the lumbar region of the spine. With normal range of motion, the knee will rise above the level of the glutes.
Adduction—This occurs when the thigh moves across the midline of the body. Hip adductors include the pectineus, the adductors longus, brevis, and magnus, and the gracilis.
Abduction—This occurs when lifting the leg out to the side away from the midline of the body. The major muscle used is the gluteus medius. The gluteus minimus and the tensor facia lata also assist.
External rotation—This occurs when the leg is rotated outward so that the inner thigh faces forward/up and the knee out to side (away from the midline of the body). Muscles used are the external rotators located beneath the gluteus maximus (which is also an external rotator).
Internal rotation—This occurs when the leg is rotated inward so that knee is facing midline of the body. The major muscles involved are the gluteus minimus and tensor facia lata which are assisted by the gluteus medius.

The following video will demo a series of stretches that can be incorporated in a yoga practice, used for static stretches after a workout or any time after warming up the hips and legs with some mobility work. These series of stretches were designed to open up all of the different directions of movements of the hips and consequently the rest of the lower body. Since these stretches will open up the hip flexors, an added benefit is that it can potentially help ease lower back pain too.

Once you have the flexibility to complete a quality rep, it’s time to commit to proper body mechanics on mastering reps and gaining strength on each progression of an exercise. This is where the brain-body connection comes in as the brain sends electrical impulses though hundreds of thousands of chains of nerve fibers to the muscles every time you think about performing an exercise. Moreover, an insulating layer over the nerve fibers made up of protein and fatty substances called the myelin sheath increases every time a muscle pattern is repeated. Developing the myelin sheath with good biomechanics will enable you to perform a skill without as much effort. However, the opposite is also true. If you consistently practice poor biomechanics, it increases the myelin layers to reinforce those bad patterns. This can lead to poor performance and even injury.

Nerve, Neuron, and Myelin Sheath diagram

In short, work on gaining the flexibility required to perform a skill. Practice perfecting the body mechanics needed for the skill while gaining strength and continue to progress.

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Benji Williford, PCC, RYT, CF-L1 is a Personal Fitness Trainer located out of Eau Claire, WI. Benji believes that, “A successful fitness program is based on positive dialogue between the mind and body.” He can be reached through his website: http://www.benjiwilliford.com, or by email: Benji@ChainReaction-Fitness.com.

Give The Squeaky Wheel Some Grease

Unlocking Your Hips for Pistol Squats