KeithMukai on Nostr: Last one for today. If gymnasts could only do one strength workout, we'd usually opt ...
Last one for today.
If gymnasts could only do one strength workout, we'd usually opt for #dips. They're WAY harder than pushups and, at least for the high school kids I coach (who almost all start as TOTAL noobs as freshmen), it's the biggest strength gatekeeper (i.e. can't do good dips, can't do important skills X, Y, and Z).
The rules in our gym:
* FULL DEPTH (it's a constant theme!). Have to go as low as you can until you're physically stuck.
* Muscle it down. Build strength in both directions.
* No arch in the push up.
* Keep toes slightly in front (key to avoiding that arch).
* Head neutral. Bury or lift your head and you change your back shape.
* Steady or explosive push up, but above all else keep body shape discipline.
* Full push back up to support, especially the last inch through your shoulders/traps. The finish position should be as tall as possible (note the final shrug up at the end of each of my reps).
* Generally elbows in for stability, reduce strain on the already-strained pecs.
* PERFECT FORM throughout. Constant discipline during strength leads to discipline while competing.
You'll see that I use my first dip as a stretch. I don't want to engage that max-stress push back up until I'm sure that my pecs are ready. I hold it down there, let gravity stretch me out, and usually even gently twist my torso a little bit each direction to accentuate the pec/shoulder stretch.
If you want to work dip strength at home, I bought an inexpensive old man walker (WITHOUT WHEELS!). I'm sure you can even find used ones for even cheaper. They're plenty strong and stable. Just have to keep your knees bent. And the foldable ones offer nice storage convenience.
#strength
If gymnasts could only do one strength workout, we'd usually opt for #dips. They're WAY harder than pushups and, at least for the high school kids I coach (who almost all start as TOTAL noobs as freshmen), it's the biggest strength gatekeeper (i.e. can't do good dips, can't do important skills X, Y, and Z).
The rules in our gym:
* FULL DEPTH (it's a constant theme!). Have to go as low as you can until you're physically stuck.
* Muscle it down. Build strength in both directions.
* No arch in the push up.
* Keep toes slightly in front (key to avoiding that arch).
* Head neutral. Bury or lift your head and you change your back shape.
* Steady or explosive push up, but above all else keep body shape discipline.
* Full push back up to support, especially the last inch through your shoulders/traps. The finish position should be as tall as possible (note the final shrug up at the end of each of my reps).
* Generally elbows in for stability, reduce strain on the already-strained pecs.
* PERFECT FORM throughout. Constant discipline during strength leads to discipline while competing.
You'll see that I use my first dip as a stretch. I don't want to engage that max-stress push back up until I'm sure that my pecs are ready. I hold it down there, let gravity stretch me out, and usually even gently twist my torso a little bit each direction to accentuate the pec/shoulder stretch.
If you want to work dip strength at home, I bought an inexpensive old man walker (WITHOUT WHEELS!). I'm sure you can even find used ones for even cheaper. They're plenty strong and stable. Just have to keep your knees bent. And the foldable ones offer nice storage convenience.
#strength