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Author Topic: Difference between 1 leg & 2 leg squat strength?  (Read 5251 times)

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Biglittleme

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Difference between 1 leg & 2 leg squat strength?
« on: January 12, 2013, 06:57:37 am »
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Hi, because of the limited weights i have at home (around 45-50kg)
I decided to replace all the squats with pistol squats.
And this thought just came up - how much weight would 50kg (or whatever the weight is- in my case because i'm a newb, around 20-25kg?) on 2 leg squat be?
Sorry if it's a difficult question to understand - all i'm saying is how much would you expect to squat if you can pistol squat 25 or 50 kg?

Hope someone knows! An estimation / prediction would be fine! Would be appreciated (:
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vag

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Re: Difference between 1 leg & 2 leg squat strength?
« Reply #1 on: January 12, 2013, 10:41:55 am »
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The equal DL squat load depends on your weight. You are 60 kg so here are some fast conversions:
BW pistol squat = 50kg double leg squat
BW + 25kg pistol squat = 100kg double leg squat
BW + 50kg pistol squat = 150kg double leg squat
Just an estimation , pretty accurate though.
Relevant discussion + theory behind those numbers here: http://www.adarq.org/progress-journals-experimental-routines/5%279%27%27-journal-for-a-40%27rvj-off-of-two-and-1/msg83087/#msg83087

Don't get into it too much, keep those numbers i posted above in mind if you like, but more important: pick your pistol squats at your current level , even if that is unweighted, make sure form is perfect, never sacrifice form over load and just progress from where you are.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Difference between 1 leg & 2 leg squat strength?
« Reply #2 on: January 12, 2013, 12:01:45 pm »
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The pistol squat depends quite a bit on how much balance you have as well... so if you have balance issues then the prime movers won't be stimulated as much as in a squat, even if you meet those criteria.

It's very important to really squeeze the glute and have permanent hip stability to really work the prime movers in the pistol squat.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Biglittleme

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Re: Difference between 1 leg & 2 leg squat strength?
« Reply #3 on: January 12, 2013, 05:12:44 pm »
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Wow thanks for great advices ! Never knew pistol squats could be so much lol
Just a question out of topic, i have an injured ankle (the ligament part) which i had for 3 months.
Its healing and i decided to get back on bbal and vj training (and i came here)
During trainings , i dont't feel that much pain in my ankle, but sometimes it feels tired and tiny bit sore.
And AFTER training, my ankle feels stressed and tired with a bit of soreness.
Should i rest my ankles a little bot more? Could i do light to moderate session of bball? Or should i carry on?
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creativelyric

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Re: Difference between 1 leg & 2 leg squat strength?
« Reply #4 on: January 12, 2013, 08:47:56 pm »
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Put your foot sole on something like a rolling pin and just roll it back and forth gently through its ROM. Helped me when I was recovering from an ankle sprain.
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Biglittleme

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Re: Difference between 1 leg & 2 leg squat strength?
« Reply #5 on: January 12, 2013, 09:09:35 pm »
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Quote from: creativelyric on January 12, 2013, 08:47:56 pm
Put your foot sole on something like a rolling pin and just roll it back and forth gently through its ROM. Helped me when I was recovering from an ankle sprain.

Um sorry but i'm new to weight lifting and i don't really know what rolling pin or ROM is... Could you explain that?
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creativelyric

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Re: Difference between 1 leg & 2 leg squat strength?
« Reply #6 on: January 12, 2013, 09:16:18 pm »
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Rolling pin. Y'know, the cylinder thing used for rolling dough. And ROM is range of motion.
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