Top 6 Gymnast Dumbbell Exercises for Strength & Gains
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- čas přidán 25. 06. 2024
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How gymnasts train with dumbbells?
Wait, do gymnasts train with weights at all?
Of course they do.
Gymnasts use weights as well, however not necessarily the same way as weight lifters or body builders, but they do use weights.
And in this video, we’re going to take a look how, focusing on the dumbbell exercises.
First of all, let’s clarify: in gymnastics, weight training is not primary.
It’s obvious that gymnastics is all about bodyweight strength.
As i’ve mentioned in my previous video, gymnasts don’t aim to build more muscle than what is needed. They don’t need any extra muscle and bodyweight since that would make their routines harder.
This is why you’ll never see a gymnast to do deadlift or squat with heavy weights, they won’t have thick legs either, it’s time to accept this and get over it.
Since in this sport is all about relative strength, they only need the muscle mass that they can move easliy and do their routines the most optimal way.
The principle of specificity also applies here: if you want to train and develop bodyweight exercises and skill as effectively as possible, you need to do specific progressions with your bodyweight.
However, this doesn’t mean that there is no place for weight training in gymnastics.
Let's see how gymnasts use dumbbells!
On thumbnail: Yuri Van Gelder
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Your channel is providing information which may take a hobbyist YEARS of scouring the internet to find. And you explain everything concisely and thoroughly. I only wish people understood just how much value you are giving away for FREE. Truly magnificent channel! I hope you keep it up!
Thank you, I appreciate the recognition!
True
Exactly what I've been doing @hobbyist 🙄 this is a great channel
Would second this
Totally agree!!! Well said!!
This channel is 100% necessary
I'm glad you think so!
Been lifting all my life for size and strength. Now, at 75 I've found your channel and am working diligently with your tutoring. Amazing results! Working on a gymnastics body instead of a weightlifter body. Much more range of movement with your workouts. It's going to take time. Just hope I have enough time remaining to get where you are! 😊
I spent the last year getting back on top of my fitness. I lost 30 lb in the past few months, I'm doing way more calisthenics and stretching, and I love your channel. Not just for the information and data, but because you are really good at presenting information. Thank you for this 👍
Thank you very much for this and your previous videos they help people do gymnastics right try to avoid injuries.Keep it up,Adam!👏💪
My brother i use these techniques.it has improved my karate yet..i use 2.5kg-5kg..it works for me plunge presses are something else thank you boss
thanks man. im 21. im going to gym since 2020 and never practised specific weight exercises for gym but now I'm looking for it because I have some force requirements for some tricks such as flick or for the rings, I'm so grateful for your info, thanks a lot
one of the best fitness influencer , straight to the point . love the honesty and informations value you deliver .
🙏🙏
This is all a great variant to my shoulder routine. I can see adding many if not all of these to my repertoire. I love the compound aspect of them. Thank you very much.
I’m glad you like it!
Great content. I'll be trying these in the gym this morning. Thanks for the inspiration and instruction.
Thank you, I’m happy you like it!
I'm adding these exercises to my training routine. Great content.
Great! Thank you!
Great Videos and great Strength! Thank You!
Thank you!
This channel is pure gold!! 🎉🎉
Thank you 🙏
Top value information! Thank you sincerely!!!
Incredibly informative, just what I needed ! thank you
Glad it was helpful!
A follow-along workout would be great!
Seriously best channel. Thanks Adam.👏🏽👏🏽🙏🏽
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what an awesome video!! thank you so much for sharing your knoledge !
Glad it was helpful!
Extremely good video, congrats!
Very helpful , I can work my shoulders .
Thank you
Keep going bro, keep going... Your contents is very helpful. I'm training Calisthenics and Gymnastics. But, I still don't know much about gymnastics... Your contents about gymnastics help me. Thank you 🙏😇
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Awesome exercises!!
Fantastic information!'
Thank you!!
Thank you 🙏
Awesome videos, give us an image behind the scenes of the training of gymnasts! Thanks for sharing 💪🏽
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Great channel!
Great stuff, will try them out!
Thank you!
Woahhhh wtf.. I didn’t know u were interested in gymnastics.. apart from ur use from rings
Excellent content! Thank you
Thank you!!
Best channel there is! Great work! Instant sub!
Thank you, I really appreciate it!
Great as always! Your channel is very underrated.
Can you make a video about your weekly training routine, and how you combine different types of training as calisthenics, weights cardio etc..
Thank you! Yes will do
Great as always!
Thank you!
I’ve been waiting so long ro these 😩❤️
Here it is 🙂💪🙏
Great video! Thank you!
Glad you liked it!
Wow sir this is exactly what I needed 🥰🥰🥰🥰🥰
Yess, Let’s goo!
Thank you and I hope you will do more videos such as some free exercise programs and teach some movements and stretches
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Thanks for the great informations 👍🏻❤️
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The Victorian lift seems like an incredible rear delt hypertrophy exercise
i was donig most of them and i found them really helpful
Right! 🙂💪
Thanks for this info. Imma implement most of these to get bigger arms. God bless
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Great work
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Thank you so much !
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This video proved that I have a long way to go. Really appreciate it!
Glad it helped!
This is no BS. great video, great info.
🙏🙏 thank you
Amazing, bro again and again .i want to watch .
Glad to hear that
Awesome
Thanks from France !
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Best Conditioning !
thanks for the exercises not only will get straight arm strength it will strengthen my elbows.
thats helps me thanks
🙏 I’m happy for that
Nice video !
Thank you!
That's just freakish strength! Gymnasts bring so many different muscles into play, that most weight trainers can't come close to matching. 👍impressive!
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You are really good bro
Thank you! 🙏🙏
Bro. Your a beast
I like it.. new subscriber here 💪🏻
Welcome aboard! Thank you!
You must do a video for upper traps, upper chest, neck and upper back training (for the yoke)
Thank you. New sub here.
Thank you!!
@Gymnastics Method This is another insightful video 👍.. Can the next video be about "How different is Gymnastics from Calesthenics in term of exercises as well as the purpose of both?"
Sure thing! I'll have a video on that
@@GymnasticsMethod Thanks mate! Really appreciate your efforts 😀
Can you also learn Skills like the Front Lever with these? And if yes, which one should i use?
Which is the best bicep growing exercise out of all of these?
In what order should we do these exercises? The same order like in video or...?
You have a video on what movements people should start with? I want to add some of this to my regular training. I also like to add a challenge movement (like right now I’m working on doing pistol squats for legs) having something like that for upper body to work towards would be cool
I have the prehab series on the channel, check it out! Prehab, joint preparation is that everyone should start with.
Make similar video for lats triceps traps
Will do!
@@GymnasticsMethod thank you so much and shall duely await..
Can i do all this exercice in my shoulders routine?
I recommend the Lu raises
Though they don't do barbell Squats or Deadlifts, they do train legs, right? What are the most common bodyweight leg exercises gymnast perform?
Pistol squats
Yes or course they do! I’ll make videos about it how!
@@GymnasticsMethod Thank you. That would be very helpful 🙏
@@Lucas_SM_Gymnasthenics Thank you for your ansewer.
@@thecupcake1429 Thank you!
Would muscle building through this route enable good shoulder mobility and range of motion for cricket players?
Can i do victorian lifts laying on a inclined bench(45°)??
it great to see how they build a body with less weight
Can you discuss methods gymnast use to get flexibility in legs and hips. Do gymnast use loaded streching exercise for faster flexibility?
For sure! Will do!
who is the guy you often use for showing a small piece of an exersice, mostly for showing strenght? (often doing a hard movement on rings) doing the dumbbell curls at the end of this video :) And great video! THANKS
It would be good if you mentioned the time, but if you are talking about the guy at 2:19, he's Yuri Van Gelder, aka "the lord of the rings"
Thank you. Purchased the program and already my shoulder rotation issues are disappearing. Is this video with dumbbells going to be incorporated in any of your programs?
I’m glad to see that! More in tutorials, but I’ll upload more advanced programs over time and those will contain more and more that stuff ;)
Just wondering would your program be a add on to someone training program, or is it enough volume to make it primary
It can work both ways. In the group I'm happy to discuss if you join
Serious question, if I'm generally training to build strength so pull ups, dips push ups etc when and how often do you train hand stand, planche? On the same day as training?
You can do same and separate. 2-3 times a week is enough. Handstand you can do more
For planche press, why do it in hollowbody position? Wouldn't an arched back give more ideal resistance?
I'm late and I'm no true expert, but I believe it's because a hollowbody is used commonly in a lot of gymnastics movements in the same way they also require a lot of straight arm strength. Specific Adaptation to Impose Demands.
Pommel horse progressions PLEASE!!!!!
2:30
Can i use for my bodybulding routine.
Hey do kneeling CABLE MUSCLE UP tutorial at regular fitness gym 😅 that's what I invented, works
I got badly beat up as a 16 year old gymnast and turned to weights to add a lot of lean muscle. And I really wanted to build up my legs. As you say about squats and deadlifts I built up large and heavy legs. I lasted in gymnastics from ages 4 to 18 but my body was not what a gymnast wants.
You're too strong then :)
@@GymnasticsMethod For gymnastics from young age I knew biceps and abs needed to be strong and worked them hard. But taking punches held in a full nelson I felt small. I got made fun of for having a muscular upper body but skinny lower body. Chicken legs. I kind of knew I would not keep going on in gymnastics after high school so I decided to get into bodybuilding and take advantage of school weight room and high school athletes happy to train me. I fell in love with legs workouts. I loved gymnastics and still do some bar workouts. I grew up on a bar.
Is it possible to do gymnastics and Olympic weightlifting?
Yes, it’s basically doing crossfit :)
What's the weight of your dumbell?
Something tells me these exercises are also therapy for my tight shoulders
4:44 the hollow body position - is your pelvis in a posterior tilt? Are you keeping your lower back flat against the ground?
Yes
@@GymnasticsMethod Thanks. Do you have or know of a video for tutorial of hollow body hold?
I have a question, is, it okay and not overdoing it if implemente pre hab exercises every day, ive found your channel yesterday and i decided to change my training im at like intermediate level at calisthenics was basically doing reps past three months but ive realize i was doing half reps basically, so im changing my plan to upper body Monday, Wednesday, Friday, and running Tuesday, Thursday, so is it okay i do pre hab every day that im training on, i really wanna strengthen my joint and increase mobility and master the basics.
you don't need to do all prehab everyday. If you feel like your body needs time to recover, give it the time. I have 6 sessions a week and just 4 upperbody, I only do the upper body before those
@@GymnasticsMethod Alright, thank you man, you really are doing something amazing with your channel, literally changed my training philosophy in 1 video of yours i watched, so keep doing what you doing i hope more people start implementing your ideas in their regimes!! 🙌
Will those straight arm front raises have carryover to handstand pressing?
Definitely
@@GymnasticsMethod cool, thanks
how much do these gymnasts weigh? at the end of my planche/push day, i try to do maltese dumbbell presses with 45lbs, 5 reps 3 sets. i was reading or watching something that planche and front lever require about 75% mastery of your bodyweight. i'm 5'9", 160lbs, so that means eventually i need to get up to 60lb dumbbells. i feel like that's a long way off.
It’s a long way for sure, but why rush? :)
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Hey bro how can I achieve tension in handstand? Should I try to suck my belly Button in to activate core tension and squeeze the gutes?
Yeah activation and line exercises adter the proper core foundation training
How often do you work on shoulder's?
4 times a week
I have a question in fact and I hope you will respond to my comment: I am practicing strength and skills, so how can I add my flexibilty and my mobility without that affecting the strength exercises because I work out on a push ، pull ، leg and core then rest day and repeat on what day should I do the stretches
There are PNF and weighted stretches that will make sure you won’t loose strength, in fact you’ll build range of motion that you can use. There are “jolly joker” exercises that you can use after each session.
@@GymnasticsMethod thank you ❤🙏
@@GymnasticsMethod and i am doing calisthenics not weightlifting by the way so do I do the same?
@8:09 SHOULDER PRESS
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Adam how can I incorporate to a workout, how many time in a week I can do It?
2-4 times a week after the compound bodyweight exercises
@@GymnasticsMethod thank you very much🤩
Hey I really like ur videos but will I build muscle with these exercises with less weight?
Yes you surely will to a certain level
@@GymnasticsMethod and also how long it takes to learn planche?
2 sets of each max reps at the end of the workout after strenght work, is it enought volume for these? (Low Weight to start)
You don’t need to break yourself but yes 2-3 sets is good
@@GymnasticsMethod alright, thank you ! Then ill aim for high reps but not max efforts
It will be possible to buy that t-shirt?
Yes, I already have them just need to set up the store!
@@GymnasticsMethod Okay, good to hear that! 🤩
I´m thankful that I found you man, than you.
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@@GymnasticsMethod I used to be gymnast from age 13-18. I am now 23 and have been on and off training.
I can confidently say that you speak more than the truth in your videos. You have reminded me of so many things my old coaches used to teach me; Basic things that are the foundation of all the advanced movements, just as you say. I have also now learned so many new things from watching your videos (I´ve watched like 20 in 1 day lol) and I can´t wait to apply them in my workouts and see what results I get! Peace!
Waiting for a planche tutorial 👀
Coming soon!
@3:21 FRONT RAISES
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This ended up being exactly what I wanted. czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.
Basically strong shoulders.
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@4:34 PLANCHE PRESS
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The inverted press is very good to work on the human flag, isn t it ?