A correctly designed wrist pre-hab series will strengthen the wrists for the demands of gymnastics strength training.  

Wrist pushups are an integral part of the wrist pre-hab program that I use with my own athletes.

The Xtreme Rings are capable of far more than just simple pushups, pull-ups and muscle-ups.  Galimores are an example of just one of the many demandingly productive movements possible on this piece of equipment.

A video demonstration of Galimores is available here.

An essay containing progressions and performance guidelines is available in the Ring Strength forum under "Galimores".

The Xtreme Rings, currently on sale for $55, are available for purchase here.

Russian Leg Lifts are a very challenging exercise that combines elements of a hanging leg lift, a crank and a negative front lever.

A video demonstration of Russian Leg Lifts is available here.

An essay with performance guidelines and progressions is available in the Basic Strength Forum under "Russian Leg Lifts"

Recently forum member Ido Portal took his Xtreme Rings with him on vacation to the beach town of Lazarevskaya in Russia on the Black Sea.  Ido is an exceptional athlete, as well as an expert in nutrition, and I highly recommend visiting his blog to share in his fitness journeys around the world.  

The Xtreme Rings are an international best seller and are currently being used in 24 countries around the globe.  For more information on the Xtreme Rings, as well as how to purchase them, please visit here or in the equipment forum.

Rest and recovery are equally as important as training hard.  The photo is of Gymnastic Bodies forum member Serotonin enjoying the fresh air and sunshine while on holiday in Mallorca, Spain.

If you have a great gymnastics related photo or experience that you would like to share, please post in the forum community section.  Who knows, you could end up on the main page as well!

Germans are a dynamic movement which is quite effective in helping to develop planche pushups.  In addition, they are an excellent exercise in their own right.

A video demonstration of Germans is available here.

An article detailing Germans in available in the Dynamic Strength forum under "Germans - A Dynamic Pushup Variation".

Reverse Cranks build essential back lever strength and, ultimately, straight body pulling strength.  They are easily adaptable to suit a wide range of starting strength levels.

A video demonstration of Reverse Cranks is available here.

An essay with basic progressions is available under "Reverse Cranks" in the Ring Strength forum.

Much of an athlete's ability to jump explosively resides in his glutes and lower back.  GHRs (glute ham raises) are an excellent movement for directly developing these two areas simultaneously.

A video demonstration of GHRs is available here.

An essay with performance guidelines is available under "GHR - A Bodyweight Leg Curl" in the Basic Strength forum.

Wherever possible gymnastics strength training attempts to replace simple exercises with multi-plane variations.  Multi-plane movements are preferred for their ability to combine several training components into a single exercise.  Erbs as  shown to the left are just such an exercise.

A video demonstration of Erbs is available here.

An essay with progressions and performance details is available under "Erbs - A Multi-plane Pressing Variation" in the Basic Strength forum.

The Xtreme Rings are currently on sale for $44.99.  For additional details on this tremendous bargain; please see the "Xtreme Rings Pre-Arrival Sale" listing in the Equipment forum.

The following video clip demonstrates the Xtreme Rings in Action.  This is merely one of literally hundreds of movements possible on the Xtreme Rings.

Dynamic leg strength is the primary focus of all gymnastics leg conditioning.  Senders are a series of bounding elements used to increase an athlete's explosive power.

A video demonstration of a Sender's variation is available here.

An essay with some basic rebounding progressions is available under "Senders" in the Dynamic Strength forum.

A video demonstration of Basic Ring Strength 3 is available here. 

An essay detailing this ring strength series is available under "Basic Ring Strength 3" in the ring strength forum.

Allan Bower, Coach Sommer's senior student, recently placed second all around at the US Jr National Championships and is also the new Jr National Champion on Parallel Bars.  Congratulations, Allan!

A very nice article detailing Allan's success and future plans is available in the Community forum under "Coach Sommer's Student".

The photo to the left shows Allan in action on pommel horse earlier this year in Houston, TX.

Dynamic strength is one of the primary components in the Gymnastics Bodies Program.  It is essential for transferring maximal strength into athletically usable power.  Swinging dips to 45 degrees are an excellent example of this type of strength.

A video demonstration of swinging dips to 45 degrees is available here. 

An article detailing this movement is available in the Dynamic Strength forum under "Swinging Dips"

To be successful at even moderate levels of gymnastics strength training, it is necessary to build a core that is essentially bullet proof from all angles.  Side lever pulls are one of the tools which I use to achieve this with my own athletes.

A video demonstration of side lever pulls is available here. Please choose "high quality" for the best viewing experience.

An essay detailing performance guidelines and progressions is available under "Side Lever Pulls - The Ultimate Side Press" in the Basic Strength forum.