|Dumbbell Box Step Down (Advanced: Kettlebell Rack Loaded)
Why: The Box Step Down is a top to bottom movement that separates the strength portion from the flexibility portion of the pistol. This allows you to work the full range of motion on the working leg without the added demand of flexibility in the non working leg. In the advanced version, adding kettlebells to the front rack is an extra core and trunk stability piece that will also help in pistols later on. Pistols demand that you are able to keep a strong back as your body moves into a very flexed position at the bottom. Therefore, the KB rack version will help build that trunk strength.
How to: Start standing on top of the box with your leg hanging off the edge. It is best to start with lower boxes and progress to higher ones later. The aim of this drill is to control the movement all the way down slowly and with a light tap of the foot on the ground, return to the top. Do not unload the top leg at any point. This will mimic the tension of a pistol.