Hey everyone! I totally get the feeling of having your pistol squats 'still in the works' with 'no stability going on' – it’s a journey for sure! This move is a beast, a true test of strength, balance, and mobility in calisthenics. Just like my own 'calisthenics progress tracker' shows, each step is a victory, and the pistol squat is no exception. If you're aiming to conquer the weighted pistol squat, here's what I've learned and what might help you on your path. First things first, before even thinking about adding weight, it’s crucial to master the unweighted pistol squat. Trust me, trying to rush it with extra load can lead to frustration and even injury. My initial attempts often involved wobbling and just falling over, so I really focused on breaking it down. Improving ankle mobility is a game-changer – try deep ankle stretches and controlled single-leg calf raises. Core strength is also paramount; think planks, hollow holds, and side planks to build that solid foundation that prevents you from toppling over. For building the raw strength and getting comfortable with the movement, I found a few progression drills super helpful. Assisted pistol squats, where you hold onto a pole, a TRX, or even a doorframe, allow you to control your depth and build confidence. Another fantastic option is the box pistol squat – squatting down to a progressively lower box until you can go full depth. Negative pistol squats, where you slowly lower yourself down on one leg and then use both legs to stand back up, build incredible eccentric strength and control. And don’t underestimate the power of a counterweight! Holding a light dumbbell or kettlebell out in front of you can surprisingly help with balance by shifting your center of gravity. Once you can comfortably perform a few sets of stable, full-depth unweighted pistol squats, then it’s time to cautiously introduce weight. Start incredibly light! I usually grab a small dumbbell, holding it goblet-style against my chest. This keeps the weight close to your body and helps maintain good posture. As you progress, you can try holding the weight in one hand on the opposite side of your working leg for a different balance challenge. The key here is to not let the weight compromise your form. If your stability goes, or your knee starts caving in (valgus collapse), reduce the weight. Remember, the goal isn't just to squat with weight, but to squat well with weight. Common challenges I’ve faced, and you might too, include a lack of depth – often due to tight ankles or hips. Dedicate time to mobility work. If you're constantly falling over, it might be that core stability I mentioned, or just needing more practice with single-leg balance drills. And while my reflection on 'weighted exercises and not a single tricep exercise' was about overall calisthenics, it highlights how imbalances can affect your performance across the board. Ensuring balanced strength, even in supporting muscle groups, can indirectly aid your pistol squat journey. It’s a marathon, not a sprint. Celebrate every small improvement, whether it’s deeper range of motion, better balance, or adding that tiny bit of extra weight. Stay consistent, listen to your body, and you'll be well on your way to mastering the weighted pistol squat in your calisthenics routine!