SquatKBDB
Full pistol squat holding a kettlebell or dumbbell close to the chest for added resistance. Requires mastery of the bodyweight pistol before adding load.
Demo: Exercise Tutorial
Sets
3
Reps
3-5 per side
Rest
1:30
Contraindications
Extremely high single-leg joint loading — for advanced trainees only who have mastered the unloaded pistol squat with perfect form.Setup
Hold a kettlebell/dumbbell close to the chest with both hands, forming a shelf under the weight.
Execution
- 1Keep the weight tight to the chest throughout
- 2Extend the free leg forward, off the ground
- 3Lower under control to full depth
- 4Keep the back straight and the extended leg straight
- 5Drive up through the whole working foot
Key cues
- Weight stays glued to the chest
- Extended leg straight throughout
- Push through the whole foot
- Control the descent fully
- Only add load once 10 clean bodyweight reps are achieved
Common faults
- Weight drifting away from the chest
- Heel lifting off the floor
- Losing balance under the added load
- Extended leg bending
- Rushing before mastering the bodyweight version
Tweaks
- Start with light load (5-10 lb)
- Try holding the weight behind the head for advanced variation
- Combine with box pistols if losing depth under load
Regressions
Progressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Hip Flexors, Core, Forearms
Notes
Requires at least 10 clean unweighted pistol squats per side before adding external load, per standard progression guidance.
Sources
- How to Do Weighted Pistol Squats - 3 AMAZING Tips! (Calisthenics)
- How to Pistol Squat (EASIEST METHOD)
Attribution: Calisthenics strength training canon