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Does any one now the minimum requirements for forearm strength?

4 1/2 plates from a complete pause today. 

455x1 18 of 24, BW 198-202
<a href="http://www.youtube.com/watch?v=JWeSPdglIz0" target="_blank">http://www.youtube.com/watch?v=JWeSPdglIz0</a>

Nicely done sir.

As always I stand in awe.

 Nice work! 

Why did you put the kingfish squatting gif?

yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.

Quote from: LBSS on June 05, 2013, 12:51:47 pm

yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.

Been outa town for so long... great to see these videos.  Ankle mobility can be really hard to work on.  You can increase dorsiflexion in your structures in the back of your leg are tight... but if the restriction is in the front (as it may be if you have oft-injured ankles) there seems to not be much you can do besides get a raised heel... KFs dorsiflexion might be his greatest asset to his functional squatting.   A reason why a lot of athletes simply don't benefit from such a low squat.

interesting and kind of depressing point. would be nice to do a barefoot pistol. i have strength enough for days but i can't flex my ankle enough to keep from pitching backward. regardless, will continue to work on dorsiflexion while squatting in my oly shoes.

I don't think it's really the ankles... for a pistol to be successful, and I know this because I can compare my left and right legs (I can deep pistol squat pretty easily with my left leg and I can barely get to parallel on my right), it's important to be able to "reach" the glutes and lower abs and to stabilize that pelvis.

On my right leg it's usually a lack of glute/posterior chain control/recruitment that I have that prevents me from getting all the way down, plus the lack of strength.

wrong. for me it is unquestionably the ankles. the one small change of raising my heel by 3/4" or 1" is the difference between complete inability to do a deep pistol and ability to rep them out with ease.

Well yeah but it could also mean that in that harder position the low abs might not be able to hold you from collapsing backwards, for example. Or by elevating the heel you alter the recruitment and participation factors of different muscles.

And then it could be what you say, who knows?

Eh... The point is that if he had greater ankle mobility he could do pistols with ease.   If you lack ankle mobility your center of gravity will be behind your foot.... If you have incredibly strong abs or stabilizer muscles could you do pistols in this position... Possibly.  But it will be 100x harder.  Fact is that all good "pistolers" have the ankle mobility or proportions such that their center of gravity is balanced throughout the pistol.  Sure being strong will make up for fluctuation but to get good at a movement it's best to have optimal movement patterns rather than muscle through something much harder.