Friday, December 31, 2010

We Can Do It - The House Hold Objects of Health

The best part of a hotel room for working out - at least my favorite item? The ottoman.  Yes the humble foot rest. Why? Leg work; butt work and DOMS to go.

pistol about mid way down
To be more particular, i'm talking the ottoman meets the single leg squat, aka the pistol. The pistol move is where one puts out one leg in front and - in the complete move - drops down to a full squat and stands back up again. This is an awesome move. But unless one is steve cotter, doing 50 of these may be a bit of a stretch.

Enter the ottoman. It makes pistols accessible, practicable and fun. Here's how. One can sit down with the leg extended, butt right to the middle of the ottoman and rest, and then stand up on the one leg. One can also just use the edge of the ottoman to touch down as lightly as possible - using it more as a safety stop than a rest - and come back up again.

As for set styles, one can do right leg then left leg for say ten total in a set. Or five and five (or two and two).  Rest and repeat.

Full butt on seat - but can go
just to the edge, too
A lovely Move. There are some really nice bits to this movement: knowing that the ottoman is there to limit the range of motion and to act as a catch enables one to practice control of the descent - we can work on going super slow or faster. We can go down with both feet on the ground. Sit, and come up on one leg.

Butt and Quads A very nice thing about this move is that the position works the butt and the quads in particular - but it also hits the all important core to keep oneself steady while moving down and then up.

Next couple posts we'll look at How the ottoman pistol works those muscle groups. In the meantime, to all those hotel warriors out there, happy new year's eve, and let me know if you give this move a go.

Follow up, Part 1: how the thighs (quads) work in the pistol.
Follow up, part 2: how the glutes (butt) work in the pistol
Follow up part 3: how the ankles work in the pistol

best for 2011.


if you'd like to learn more about the Pistol, lots of great places:
- beast skills site
- Pavel Tsatsouline's The Naked Warrior
- Steve Cotter's Mastering the Pistol

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