Coach Sommer Posted July 21, 2008 Share Posted July 21, 2008 vxJPXFGFuJo Building a planche pushup can be a challenging process, especially in developing enough triceps and shoulder strength to completely extend the body and arms at the top of the movement. In such a situation, Germans may be the perfect tool. I was first introduced to "Germans" during a joint USA & Germany Jr National Team training camp. The German team was using them as part of their conditioning circuit. They are quite effective and it is possible to to greatly vary the intensity of the movement by moderating the degree of leg swing used during the exercise.I prefer to perform Germans on a pommel horse. The pommels themselves allow for additional depth of movement, the horse is stable and the height is easily adjustable. If you do not have access to a pommel horse, Germans may also be performed on spotting blocks or on even on benches; provided the benches can be sufficiently elevated and made sturdy enough. In addition, the Xtreme Rings are another excellent training option, however you would already need to be quite proficient at ring dips prior to attempting this element there.The instructions for performing a German are simplicity personified: 1) Lean across the pommel horse in a bent arm support. Allow your legs to hang down and clear of the floor. 2) Now swing your legs up powerfully behind you while simultaneously pressing down strongly with your arms. 3) During the ascent make sure to continue leaning forward to allow yourself to arrive at the top of the ascent in a planche position rather than a front support.4) The degree of leg swing you use will determine the difficulty of this movement. The more leg swing you use, the easier the movement will be. The less leg swing you use the more difficult Germans will be.5) In addition, you may also modify your body position during the ascent to better accommodate your current strength levels. Utilize a tuck, flat tuck, or straddle as necessary until you are strong enough to perform Germans with a straight extended body.6) After completing the ascent in the body position of your choice, simply lower down across the horse once again in preparation for the next repetition.If you are performing Germans on the Xtreme Rings, you will find it most advantageous to begin them from an upright position. Lower down quickly while allowing your legs to swing forward, then press down strongly while swinging your legs powerfully up behind you. Continue for the desired number of repetitions.Yours in Fitness,Coach Sommer 1 Link to comment Share on other sites More sharing options...
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