How I Achieved Five Reps of the Iron Maiden
The Goal The idea of the Five-Rep Iron Maiden was planted in my head back in 2018 after completing the Iron Maiden Challenge at The Dome...
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StrongFirst
May 14, 20196 min read
Getting to the Bottom of a Great Pistol Squat: 3 Tips to Improve Yours
The pistol squat is one of the hallowed movements among fitness lovers—especially bodyweight aficionados. While they’re not for everyone,...
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StrongFirst
Aug 16, 20165 min read
A Simple Handbook for Pistol Assessment and Correction
At StrongFirst, we pride ourselves in teaching progressions that will help every trainee and every athlete advance their technique and...
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StrongFirst
Jul 12, 20169 min read
The Anytime, Anywhere Bodyweight-Only Strength Program
Odds are you have some fond memories of college. Odds are also that you remember doing something you’re not very proud of during that...
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StrongFirst
May 10, 20165 min read
One Good Rep: How to Perform the Perfect Pistol
The pistol is often looked at with fear, but if taught with the proper progression path and practiced with patience, it can be achieved...
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StrongFirst
Dec 8, 20155 min read
How Being Coachable Helped Me Tame the Beast
As coaches and trainers, we have all seen articles and books on the art of coaching. You may have even attended a workshop or seminar....
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StrongFirst
Aug 18, 20158 min read
5 Simple Tips for a Stronger Pistol
99% of those who have ever seen a perfectly executed pistol (one-legged squat) think of it as of an unattainable feat of strength, if not...
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StrongFirst
Sep 11, 20143 min read
How to Build Up to 1 Pistol – Then 100 Consecutive Pistols
The one-legged squat, or pistol, demands coordination, strength, and flexibility and has many positive effects. Every one of the muscles...
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StrongFirst
Jul 8, 20144 min read
Chronicles of a Lightweight Beast Tamer, Part 2: The Pistol
All I did was try not to think. Instead, I was focused on my breathing. Inhale. Exhale. Repeat. I knew my body had the movement...
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StrongFirst
Jun 3, 20144 min read
Get Stronger: Chronicles of a Lightweight Beast Tamer
I’ll never forget the first time I witnessed the Beast Tamer Challenge. It was during my SFG Level I Certification in Philadelphia last...
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StrongFirst
May 29, 20146 min read
How to Program Your Way to 50 Consecutive Pistol Squats
A while back I was looking for a challenge, and decided to go for fifty consecutive pistol squats. I could not find anyone performing...
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StrongFirst
Dec 24, 20132 min read
StrongFirst Roadwork
Note: About five years ago, I wrote up the following workout for operators and martial artists in my newsletter. Run. Shadow box. At...
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StrongFirst
Dec 10, 20123 min read
The Best Squat Exercise
Which squat variation will give you the biggest bang for your buck? Let us go through the list. Pistol with added weight Lunges, split...
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