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Bodyweight Shrimp Squat/Airborne Lunge and Pistol Squat

John Crotty

Level 4 Valued Member
Hello everyone,
I can drop down and do 4 pistols on each leg with ease, but am not even close to being able to do one shrimp squat. I can't even lower myself to the deck in the version where I am holding my foot with one hand. Anyone have any thoughts here? Also, I have the naked warrior on my kindle, but the page about the airborne lunge has been omitted for some reason. Does anyone have the excerpt from the print version? It would be greatly appreciated.

Thanks,
JC
 

Aj Bhardwaj

Level 1 Valued Member
This can be for host of reasons. One such thought would be simply motor patterns differences and you knowing the groove of the movement. Most people tend sit behind their knees and as much as we lean, the lean is minimal in a pistol squat simply as the knee is directly infront of your abdominal/thoracic cage.

In a full version of shrimp squat, the forward lean and the groove of the movement is very different. At least to me it feels so.

Now, without getting anatomical, this obviously will "recruit" different muscle groups. But this doesn't mean that there are weaknesses or whatnot. I would just attempt to do easier versions of Shrimp and "GTG" and see if you can try. You might suprise yourself
 

bluejeff

Level 6 Valued Member
Agree with the above.

Also, imo the shrimp requires more mobility than the pistol, especially the "full" shrimp, with the hand holding the non-working leg. Generally speaking, the working knee needs to drive farther forward than in the pistol because your center of mass is shifted more forward than in the pistol. In a pistol, the outstretched leg acts as a counterweight to a degree; it balances the weight of your torso being behind the working leg. In the shrimp, that's no longer there.

I'd start by doing lunges where you point your back toes (so you can't use them), touch your back knee to the floor (some padding or a cushion might be a good idea), then try to stand up without using your back foot. You can also regress it a bit by putting something elevated (books, yoga block, pads, etc) down for your back knee to touch. It's like using a box to learn pistols; start with lesser ROM and increase over time.

I would also investigate ankle mobility. Being able to do pistols is a great start, but I think it could be a limiting factor with shrimps. Maybe not, but maybe so.

More forward lean with the torso may help you to get deeper and get a feel for the motion as well. If you're able to do them this way, you can practice like that and over time stand more upright.

Hope it helps.
 

ali

Level 6 Valued Member
I don't remember any details about the airborne lunge in NW.
Easy to scale it, as said above....

Reverse lunge.
Reverse lunge but lift toes of rear leg from the floor to lunge up.
Resist all urges to use the rear leg as an assist.
Start taking leg back with engaged hamstrings to only touch knee to floor.

It's a humbling exercise.....
 

pet'

Level 8 Valued Member
Hello,

There is thread about shrimp squat here:

At the end of the thread, there's a Kavadlo's video which compare both moves.

Kind regards,

Pet'
 

TedDK

Level 4 Valued Member
I don't remember any details about the airborne lunge in NW.
Easy to scale it, as said above....

Reverse lunge.
Reverse lunge but lift toes of rear leg from the floor to lunge up.
Resist all urges to use the rear leg as an assist.
Start taking leg back with engaged hamstrings to only touch knee to floor.

It's a humbling exercise.....
No Airborne lunge in NW.
 
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