Author Topic: Difference between 1 leg & 2 leg squat strength?  (Read 1216 times)

0 Members and 1 Guest are viewing this topic.

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
Difference between 1 leg & 2 leg squat strength?
« on: January 12, 2013, 06:57:37 am »
0
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 (:

vag

  • Hero Member
  • *****
  • Posts: 5027
  • Respect: +2768
    • View Profile
Re: Difference between 1 leg & 2 leg squat strength?
« Reply #1 on: January 12, 2013, 10:41:55 am »
0
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.
woot

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Difference between 1 leg & 2 leg squat strength?
« Reply #2 on: January 12, 2013, 12:01:45 pm »
0
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.

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
Re: Difference between 1 leg & 2 leg squat strength?
« Reply #3 on: January 12, 2013, 05:12:44 pm »
0
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?

creativelyric

  • Sr. Member
  • ****
  • Posts: 311
  • Respect: +22
    • AOL Instant Messenger - creativelyric
    • View Profile
    • Email
Re: Difference between 1 leg & 2 leg squat strength?
« Reply #4 on: January 12, 2013, 08:47:56 pm »
0
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.

Biglittleme

  • Newbie
  • *
  • Posts: 32
  • Respect: 0
    • View Profile
    • Email
Re: Difference between 1 leg & 2 leg squat strength?
« Reply #5 on: January 12, 2013, 09:09:35 pm »
0
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?

creativelyric

  • Sr. Member
  • ****
  • Posts: 311
  • Respect: +22
    • AOL Instant Messenger - creativelyric
    • View Profile
    • Email
Re: Difference between 1 leg & 2 leg squat strength?
« Reply #6 on: January 12, 2013, 09:16:18 pm »
0
Rolling pin. Y'know, the cylinder thing used for rolling dough. And ROM is range of motion.