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As you may be coming to realize, in Gymnastic Strength Training™ it is essential to attempt the integration of core strength with upper and lower body conditioning wherever possible. The body always functions as a single athletic unit and that is nowhere more apparent than in the sport of gymnastics. Explosive full body movements, swinging elements and extended body static strength holds are the order of the day in gymnastics, not an occasional occurrence. In gymnastics conditioning, a weak link will not simply result in a flawed physique, but in a drastically reduced ability to perform athletically. This truth applies to the gymnastics conditioning fitness enthusiast as well as to the competitive athlete.
Consider the body to athletically be a chain that is composed of three links; the upper, mid and lower. The glamour muscles of the torso generally receive the most attention, followed by work for the legs and then perhaps, if there is any time left, a small bit of mid-section conditioning may be thrown in. On review, it appears obvious that this approach is flawed; especially in an endeavor like gymnastics conditioning where the entire body must work together to perform even the simplest of movements.
Yewkis are a multi-plane pulling movement which simultaneously encompasses a pull-up, a row and a front lever. It should be noted that in addition to building pull-ups and rows, Yewkis also allow pulling strength to be developed in the arc of movement between the pull-up and the row. Gymnastics conditioning requires strength that is multi-dimensional; or more simply stated, strength that can be applied to maintain shape or to generate power as the body moves, rotates and changes its orientation in space. This expression of strength, occurring during a relatively constant change in physical orientation, requires a profound degree of core strength. Yewkis are an excellent tool for achieving this goal.
To perform Yewkis, begin from a standard hanging position. As you start to pull the chin up to the rings or bar, lean the shoulders backward while lifting the lower body forward up towards a front lever. Attempt to continue pulling and lifting until your elbows have reached approximately a 90 degree angle, your hands are approximately mid-way between your sternum and hips and your entire body is horizontal. Upon reaching the apex of your pull, reverse the motion and lower the body until reaching the hang position once more.
Do not allow the neck or the back to arch during the pull to the bent arm front lever. This is critical. If you find yourself unable to hold a flat or slightly hollow back during the ascent, you are attempting to use a variation that is beyond your current capabilities.
PROGRESSIONS:
1) Tuck Yewkis -
For this variation curl the body tightly into a ball and remain there during the entire repetition. This is the simplest of all the variations and requires the least core strength to perform.
2) Advanced Tuck Yewkis -
This variation is performed with the legs still tucked, but the back is now flat rather than curled as in a normal tuck. Flattening the back makes this variation surprisingly more challenging than a simple tuck Yewki.
3) Straddle Yewkis -
In addition to having a flat back, the hips will now be extended (flattened) with no angle or pike. The legs will be straddled to help to ease the transition to this more extended position. The wider the straddle the less load will be placed upon the core. Do not bend the knees during the straddle.
4) 1/2 Lay Yewkis -
The legs will now be brought together, however the knees will be bent at a 90 degree angle. This will greatly reduce the core strength required to maintain the hollow body position of the front lever.
5) Yewkis -
The body is now completely extended and hollow during the entire movement. This is the variation demonstrated in the video below. It will be quite demanding to pull the arms to a 90 degree bend during the bent arm front lever. If you are unable to achieve the correct arm position, you should return back to 1/2 lay Yewkis.
Yours in Fitness,
Coach Sommer
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