sythiel Posted January 23, 2014 Share Posted January 23, 2014 Hi all, I am an adult female gymnast trying to learn standing back handspring. My coach told me that my arm swing is too weak and that I need to go the gym and train it. The problem is that I have no idea which exercises to do or which machines to use to train the movement so that I can improve my power. Could anyone suggest me what are the best exercises to do? Is there anything I could do at home as well? I don't have daily access to a gym...Thanks a lot, any help will be greatly appreciated! Link to comment Share on other sites More sharing options...
Blairbob Posted January 23, 2014 Share Posted January 23, 2014 Front raises? If you had a set of therabands with handles you could do the theraband series from the GB seminar. Arm circles with a small weight backwards.Honestly, I've never heard of this issue in a standing back handspring.Maybe your shoulders are super weak or tight? Link to comment Share on other sites More sharing options...
Ralph Palutke Posted January 23, 2014 Share Posted January 23, 2014 Honestly, I've never heard of this issue in a standing back handspring.Maybe your shoulders are super weak or tight?Or her coach is kindof ... Why isn't he/she working on your armswing, instead of sending you to a gym?Nevertheless, could you please specify your exact problem? Blairbobs suggestion using a terra bandis great. Link to comment Share on other sites More sharing options...
sythiel Posted January 23, 2014 Author Share Posted January 23, 2014 My shoulder flexibility is ok, could always be improved of course but it should be enough to do a BHS and I am constantly working on it. On the other hand my arm swing is too slow (not explosive enough) so I tend to get stuck in the middle of the skill. I have a theraband, how exactly would you train with it? The only way I can think of is to hold the band with one foot and mimic the arm swing movement but I am not strong enough to swing my arms with a band over my head, I can only extend till my hands are face level.Thanks a lot for your advices Link to comment Share on other sites More sharing options...
Blairbob Posted January 24, 2014 Share Posted January 24, 2014 Get a theraband or the kind with handles and wrap it around a pole chest height. Walk out with it till there is some tension on it. Push it down to the sides of your hips like you are doing a support. Pull it up to overhead like you are in a hang.Top to bottom or bottom to top. 10-15 reps.Or you can do pretty much the same thing with a dumbbell. 1 Link to comment Share on other sites More sharing options...
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