Mario Wuthrich has amazing gymnastics strength, here is our first look at how you can develop 1 arm-chin-ups, 1 arm push-ups, 1 arm handstands and more.
Mario Wuthrich
1. Learn the hollow position: squeeze the glutes and abs hard, point the toes. It minimizes the use of the lower body and places more load onto your upper body. This makes it also easier to see if you’re ready to move to a harder progression.
2. Scapular control is king: retract/depress your scap when pulling, protract/elevate while pressing. By doing this you ensure proper mechanics and keep the shoulder joint healthy and strong. You’ve heard “You can’t fire a cannon from a canoe.”
3. Know the progression: push-ups are good exercise, but load is often not appropriate after the beginners’ stage. Can do 20 pull-ups? Ever tried a one arm pull-up? horizontal pulling? No probs, work on your front lever, but you have to know HOW. I recommend www.gymnasticbodies.com
4. Learn the false grip: Advanced gymnastics strength comes by training on the rings. You can do ring routines, where you will have to transfer from below the rings, to above. This is done in a false grip, to get the most out of your ring routine.
5. Treat it like weight training: Just because you use your body as resistance and not a barbell doesn’t mean you can forget about exercise science and just do 100 push-ups everyday. Load the exercise properly (back to tip 3 right;)), the follow basic progression, vary angles, tempo, intensity.
Mario Wuthrich is a biosignature practitioner, personal trainer and body transformation specialist. You can see more from Mario or train with him in Zurich through his site www.mw-pt.ch
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