Press HS + RC

[Alex Chaney]

So I have been doing research looking for what movements seem to be the most essential in gymnastics in terms of strength and I came across an interesting quote: "No press handstands and no rope climbs = no gymnastics". Any thoughts on this? Obviously one cannot be a gymnast by JUST performing press HS and RC but it's interesting that those two strength movements were chosen. Agree, disagree?

[Jesus Rojas]

Is not that black and white but I somewhat agree because the few time I have had the change to met some gymnast the first time I ask them to do is a HS, because is a basic position that later is needed for a lot of transitions and shape oriented reasons. And obviously what comes after HS is press handstand which has the same important characteristic I mention above and good carryover to other elements.

 

Rope climb could be due to the good prehab it confers and the amount of strength it gives to your arms and back.

[Katharina Huemer]

I think you read this on chalk bucket, right?
I think it is on the WAG forum.

A press handstand is so important in WAG because if you can do one, you have an easier time bars for casting to handstand. Rope Climbs work the forearms and grip strength, which is very useful for doing giants on bars!

However, there are girls who can't press to handstand or rope climb and are still very good gymnasts. 

 

[Jon Douglas]

For men Coach has said multiple times this combination is the most bang-for-your-buck in GST. If you did no other upper body conditioning than these two you'd still end up pretty strong.

One particular advantage is that adding reps to them continues to reap benefits for a long time, particularly press handstands, but RC are also not limited to being 'just' a series of assisted one arm chins.

[Alex Chaney]

For men Coach has said multiple times this combination is the most bang-for-your-buck in GST. If you did no other upper body conditioning than these two you'd still end up pretty strong.

One particular advantage is that adding reps to them continues to reap benefits for a long time, particularly press handstands, but RC are also not limited to being 'just' a series of assisted one arm chins.

Really? That's interesting on the topic of adding reps. Do you find adding reps to be better than progressing to harder variations like say OA Press HS? 

 

My own training as of now consists exclusively on mobility and press HS progressions and some arm hypertrophy work every 5 days (http://tinyurl.com/pohhpq8) and I am stronger in every position than before. I would add rope climbs if available but Press HS' rock!

Edited May 10, 2015 by xagunos

[Jon Douglas]

Really? That's interesting on the topic of adding reps. Do you find adding reps to be better than progressing to harder variations like say OA Press HS? 

If you can add reps to one arm presses then I am out of my depth on telling you how to strength train and will sign up to your newsletter

Coach has plenty of anecdotes on working his boys up to 20+ Stalder presses. For gymnastics OA presses may not be worth the time and specialisation investment, when one can move onto ring HS variations for a more specific training effect. We're starting to punch above my weight class here; I'd rather get Coach or Handbalancer in to talk about stuff of this level.

[Katharina Huemer]

For men Coach has said multiple times this combination is the most bang-for-your-buck in GST. If you did no other upper body conditioning than these two you'd still end up pretty strong.

One particular advantage is that adding reps to them continues to reap benefits for a long time, particularly press handstands, but RC are also not limited to being 'just' a series of assisted one arm chins.

But usually, you rope climb in very small steps, hands just in front of your face. So this does not really work the whole range of motion, ,from deadhang all the way up, like in pull-ups, right?