Parallel bar walking for bars! this drill is great for helping gymnasts maintain body tightness while using their shoulders to help them move. walking back and forth increases shoulder strength and back strength as well as teaches the gymnast how to shrug their shoulders on bars (one thing a lot of gymnasts struggle with). if your gymnast struggles with bent elbows in casts it’s probably because they don’t understand how to use their shoulders and back to shrug while their legs move
shoulder strength in gymnasts is very important not only for every event but also for injury prevention. if the rotator cuff muscles aren’t strong enough to hold the shoulder in it’s proper position then we start developing problems.
have your gymnast start with holding front support with one hand in each bar. once they can hold themselves up with tight legs and straight elbows ask them to walk forwards. can also add backwards walking as an added challenge. i use this one in my bar circuit.
materials needed: parallel bars
if overhead pressing hurts please don’t don’t push through it. there are so many other options to gain shoulder strength.
try using a very light kettlebell or db. here i am holding a 10lb bell and bottoms up simply forcing the shoulder to have to work a little harder to stabilize the weight.
to start: try 2 sets x 10-12 reps.
if you have never tried bottoms up kettlebell hold.....please don’t go crazy with the amount of weight.
It was hard getting out of bed this mornin’ following what i thought was an amazing concert last night. @shaniatwain killed it.. she was not only an outstanding performer but also just so dang inspiring! i feel like she really demonstrates that women can be confident, sexy, and strong (in many ways) all while having fun and still being girly sometimes. i feel like it really fueled my workout today because it served as a reminder that we can accomplish our dreams no matter what life throws at us 👊🏻❤️ #strongwomen#empowerment#girlpower on the other hand, who else loves shouldaa day! 🙋🏼♀️ #shoulderstrength#buildemup#workworkwork 😬
favourite flow i’ve come up with in a while.
i don’t think i’ve ever gone a class without the use of blocks. they support, they align, they challenge, and (if you’re little like me) they give you longer arms😉
Y rows are a good activation and stability exercise for the lower fibres of the trapezius.
daily activities such as carrying over the shoulder bags, elevating your shoulder to fix your phone to your ear and general over activity or training in the upper fibres of the muscle can create an asymmetry.
this often means shoulder stability issues when pressing, pulling and hanging.
this exercise addresses those problems and will reduce the chances of shoulder or neck pain related too training around that area.
you can do them lying on the floor, on a bench, with cables, rings or suspension cables.
when you lift the arms off the floor focus on pulling the shoulder blades down the body at the same time. it’s important to prioritise quality movement and contraction over weight on this. pauses at the top work very well.
Day 4 - here’s the pose for tomorrow - dolphin. this one might not come easy at first but it’s a very effective pose if you want to build up shoulder stability and upper body strength, and opens the shoulders and hamstrings. it’s a fantastic prep pose for armbalancing. if you’re aiming for pincha / forearm balancing, you’ve got to get into your dolohin. a lot.
check out the how to below. if you’re feeling more adventurous and want to play with your dolphins swipe left for videos for 3 variarions, incorporation of what we did today ( see what i did here 😜) and alternative ways to get into posture.
option a - forearm to plank lifts. now, this haaaaaaard 😆 so don’t despair if it doesn’t happen at first, keep trying and coming back to it in your practice
option b - bent leg/ straight leg lifts - alternate each leg, and try to keep them up up and engaged for a few nice long breaths
take child pose whenever you feel you need a rest! and as always comment/message me if you need tips and modifications( eg elbows sliding to the side etc)
come to all fours. bend elbows on the floor under your shoulders. hands spread wide, forearms on the floor in front of you. no bend in the wrist. distribute the weight all through your forearms and hands.