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How to do a Banded Pistol to improve your performance in CrossFit WODS.

Set up for Banded Pistol

  • Begin by setting a band up in the rack at hip height.

Points of Performance for Banded Pistol

  • On one foot, send the hips back and down until the crease of the hip is below the knee.
  • As you stand, drive through the heel until the hips and knees are fully extended.

Tips and Tricks

  • Think about shifting your weight towards the leg on the ground to keep the knee from collapsing in.
  • Keep your core tight and fully extend opposite leg and arms out in front of you for balance
  • Drive through the heel as you stand up
  • As you progress, decrease the resistance from the band