First off, are pistols an effective exercise for developing size and strength?
Currently my leg routine consists of: front squats, RDL from platform, leg press, and seated calves. Sometimes I add leg ext. and curls if time and energy permit.
I was thinking of adding pistols to the workout, or possibly using them midweek for active recovery. The problem is, I can't currently do them without using my hands to pull myself up. Since this is a new movement for me I'm assuming that once I get the technique down I will no longer need to use my hands.
So, are these worth the effort?
If so, does anyone have any useful pointers on technique?
My goals are size and strength. I squat atg so mobility isn't an issue. My squat numbers are fairly weak though.
Current best front squat ATG 200x6.
Last best backsquat ATG 300x2.
Bodyweight around 210.