17 votes

What are the 'twisties'?

In general, an experienced gymnast will be perfectly aware of how they are positioned in space during any vault, flip or twist. They learn to feel in which direction the floor is, and how far they are ...
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  • 17.4k
11 votes

What are the 'twisties'?

Alec's answer covers how it manifests, but it is commonly caused by things such as stress and PTSD, as this article from a former competitive gymnast describes (though it arguably also assumes quite a ...
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  • 211
7 votes

Name of gymnastics move (or variation)

This is not a traditional gymnastics move, and in addition would be nearly impossible to pull off without assistance. (Note the guy holding his body out vertical with the rope). It is impressive, but ...
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  • 22.6k
5 votes

What would happen if an adult was forced into a right split?

I'm not aware of any testing being done, and there is no guarantee that it would produce injuries, but it certainly could produce injuries. Some possible examples are: Torn/strained muscles Torn ...
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  • 22.6k
5 votes
Accepted

Thickness of gymnastics rings

Official gymnastic rings are 2,8 cm wide while most gyms ones are 3,0 cm wide. As gymnasts wear padding/gloves the ring they use feel fatter. Many crossfit like rings are 3,2 wide. The main ...
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5 votes

How do gymnasts and dancers remain so slim, yet so agile and strong?

I have no idea where you're getting your body image from of male ballet performers (as an example) being anything other than powerhouses. They don't train for hypertrophy, but plenty of male dancers (...
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  • 14.9k
5 votes
Accepted

Are there any advantages of round gymnastic rings over flattened?

Both triangular and circular handles have existed since gymnastic rings were invented in the early 19th century.1 The circular style quickly became the sole variety used in gymnastics. Speaking from ...
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4 votes
Accepted

How can the wrist wraps reduce wrist pain in handstand/push-ups etc?

Can you help me understand how they actually work? They are used to help stabilize the wrist to prevent hyperextension and to support the wrist. When worn properly they apply pressure around the ...
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3 votes
Accepted

L-sit on paralletes vs floor

L-Sit Progression Foot Supported L-sit Sit down on the ground with your legs straight in front of you. Put your hands next to your thighs and push yourself up (straight arms!), leaving your feet on ...
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  • 6,954
3 votes

How do gymnasts and dancers remain so slim, yet so agile and strong?

There are many different variables at play here, and it's not just restricted to exercise routines... Weight: It takes less effort to push a 110 lb body off the mat than it does a 200 lb body, so by ...
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  • 6,310
3 votes

What is this exercise/pose called?

Because you mentioned cheerleaders and the splits position: I think what you mean is the needle pose. The link leads to a wikihow article on how to train for it. They mostly mention how important it ...
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  • 130
3 votes
Accepted

How do male gymnasts train in order to get muscular?

Extensive bodyweight exercises and repetition of their art for hours at a time is basically the answer. As noted by Dave above, Christopher Somner's writings are generally considered to be the ...
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  • 8,447
3 votes

Getting a planche with only psuedo planche push ups

TLDR: You need to do more than just psuedo planche pushups. if it's possible to learn a planche by only doing psuedo planche push ups? I wouldn't say so. Doing psuedo planche pushups helps and it a ...
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  • 4,123
3 votes
Accepted

Increase Active Flexibility

Active flexibility is the combination of static flexibility in the muscle being stretched, and isometric strength at short muscle lengths in the antagonist of that muscle. So if you have the required ...
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2 votes
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How do I improve my tracking while flipping?

You might need to obtain prescription swim goggles in order to spot the surface of the water (or other visual reference points) more accurately. Many divers think that simply “feeling” the dive in ...
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2 votes
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Can i be taller after 23 and how to gain muscles

Can you gain height after puberty? No. Can you gain height through exercise? No. Your bone structure determines your height and after puberty has passed, that is fixed. Get used to being the height ...
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  • 6,954
2 votes

Can i be taller after 23 and how to gain muscles

Adding an inch at 23 is very unlikely, 6 inches naturally is impossible unless your body undergo some hormonal imbalance(which does more harm than good). At around 17-18 you reach almost 99% of your ...
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  • 1,585
2 votes

Progressing into iron cross

Overcoming Gravity recommends the following progression: Rings Strap Handstand Pushups L-sit / Straddle-L Straight-Arm Press Handstands Full Back Level (With Supinated Hands) 1/2 Layout / 1 Leg ...
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  • 8,447
2 votes
Accepted

How to increase flexibility from the basics?

Honestly, there really is not a master flexibility course. It's whatever stretches you need to do for your particular problem. Stretch after your workout, when the muscles are warm, instead of at the ...
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  • 8,447
2 votes

How to fix my uneven pull up?

The problem lies in the position of your shoulders. You can clearly see on both pictures that your right shoulder (left in the picture) is slightly higher and more opened up (as in your arm is ...
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  • 4,123
2 votes

I am a track athlete, Does gymnastic help a track and field athlete, in terms of getting faster, pole vault and throwing?

I'd say absolutely yes. Gymnasts perform some of the most impressive feats of physical strength of all time. This is because at all times, they perform feats using only their own bodies as resistance....
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  • 17.4k
2 votes
Accepted

Flexible: Stretch Hips and Rotate Internal

The 90/90 stretch: puts one hip in internal rotation and the other in external rotation. I think dynamic stretching may be better. This video shows some martial arts inspired dynamic external/...
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  • 3,327
2 votes
Accepted

Shoulder Rod Stretch, Difference Using Wooden Bar Rod or Towel Rope

Unfortunately I can't explain the exact mechanics of it, but essentially the difference is with a pole your hands / arms are fixed into a certain rotation (let's call it parallel), whereas with a ...
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  • 4,644
1 vote

How to increase flexibility from the basics?

Similarly to yourself I can't get anywhere near my toes when in a forward bend, and I have tight hamstrings etc. YMMV of course but personally I've found Yoga helpful in this regard (I specifically ...
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1 vote

How to fix my uneven pull up?

Look at the last picture and observe that even though Your hands are held together the right elbow is pointing outward. This means that You're not using muscles evenly. In that case I would try ...
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  • 195
1 vote

What should I look for when searching a new calisthenics/gym routine?

If you want to get better at calisthenics you seem to be on the right track. Things like push-ups, pull-ups and L-sits are very good basics to get the strength required for more advanced moves you'll ...
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  • 4,123
1 vote

How can I perform high-pull ups?

Pigmie's "How to do a MUSCLE UP in only 5 Minutes". I know that you said you're looking to start with the high pull-ups, but if your stated goal is muscle-ups, why not advise you that direction? I ...
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  • 8,447
1 vote

How can I perform high-pull ups?

I would not suggest to use momentum first (i.e. kipping muscle-up). I would suggest to master strict muscle-up first then learn how to do kipping muscle-up. If one does not have the structure to ...
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  • 1,192
1 vote

How can I perform high-pull ups?

To start learning a muscle-up you need to know how to use momentum. You need to start doing explosive pull-ups, to get the momentum upwards. You can also use your legs to create even more momentum, ...
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  • 4,123
1 vote

Why I can't touch my toes and how to fix it?

If you have 5 minutes here you go. Magic Note: This works - but this may not be addressing the actual issue as Eric said above.
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  • 2,775

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