When working through my home training courses, the chances are you will need a pull up bar. Many landlords won’t let you screw them into a wall, so get one that slides in and out of a door way. I’ve liked the JML one because, like me, its been around for ages,
Getting upside down on the wall bars is a gateway to a load of fun. The basic procedure is 1) lean up against the bars 2) put your hands up and grab hold of the bar 3) tuck 4) lift your bottom up and voila 5) Inversion!
Ill add some cool exercises soon. For now, this is something nice to practice
I think I got to use some wall bars in an early PE lesson, probably 45 years ago. Since then, wall bars were something that stood unused in school gyms.
It was a delight to have Alex Jerrom bring them back into my consciousness. We got a small set for Crossfit London at Bethnal Green E2 and now, almost daily. I try and do something on the wall Bars.
Many people are now discovering that wall bars are an essential part of developing body weight exercise and gymnastics. Its great to see the Coach Sommer recommends them too.
I see lots of publications making the rounds, pretending to promote new and creative wall bar exercises. Im lucky to be an avid book fan, so rather than fritter a fortune on line on badly researched E-books, I get to go to my library.
I love “Gymnastik Atlas” by J.G. Thulin. published in 1928. Im going to try and work through the Wall bar exercises that are scattered throughout this amazing book
Here is a great Hamstring stretch. It helps develop your pike. Notice how the gymnast has walked his feet as near to his hands as his flexibility can stand. The crouch position takes the stretch off, straightening the leg, puts the stretch back on
One of the crucial abilities in gymnastic tumbling is the ability to pull your knees into your chest and make a ball: The Tuck.
If you cannot, or won’t, ‘Tuck” your tumbles will be open, slow and difficult to land.
This means that you must get your calves to stick to your hamstrings and your knees to your chest with a rounded back . The G force of most tumbles will try and rip this shape apart. Make sure you can squeeze the tuck both through body control ( abs, chest and leg compression) and by pulling your knees in by grabbing your upper shin’s. As much time as you spend dish and arching, allocate to the tuck, especially if you are open and lazy in your front and back tuck. On the whole, get this shape with the head sort of neutral, not massively strained back ( you are preparing for both a front and back tuck).
If you were taught the basics properly, you will be used to this position in your forward rolls. As an adult, most gymnastic teachers will shy off demanding that you properly tuck in your rolls, and thus leave you unconditioned. The forward roll will put you into a tuck by the nature of the move, but its more a “flop into place tuck” than one you have worked for. I’ll post more later, but hold that tuck in a variety of positions.