vertical jump training

Pistol Squat With Medicine Ball

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Best Use For Improving Vertical Jump

Pistol squats with a medicine ball are actually easier than regular pistol squats. The reason is that the medicine ball acts as a counter balance. Use this version to build up your strength until you can perform them without the ball.

Technique Tips

The medicine ball pistol squat is performed the same as a regular pistol squat exept that you hold a medicine ball out in front of you as you descend. As mentioned the medicine ball acts as a counter balance and helps take some of the pressure off the knee joint as you descend and ascend. Gradually you reduce the weight of the medicine ball until you don't need it at all.

You can substitute in kettlebells, dumbells or weight plates quite easily if you do not have access to an appropriately weighted medicine ball.

Alternative Exercises

Some good alternatives to Medicine Ball Pistol Squats are

Pistol Box Squats

Pistol Squats

Split Squats



Most Popular Articles

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    FREE Vertical Jump Training Guide

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