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If you've ever seen gymnasts on the rings performing Maltese or planche with pumped muscles and their veins popping, I’m sure you asked yourself what that might feel like, how difficult could it be?
In this video, I’m going to show you a typical gymnast exercise that nobody talks about.
This is the front and back support on wall bars. Gymnasts do these exercises to improve full body tension and you can master them as well in any park, gym or even at home.
At first look, they might seem easy, but you’ll be surprised once you give them a try.
These exercises are challenging because you have to support your body either in front of or behind your body.
So it won’t be the same as you would to a simple support on parallel bars, when you have to support next to your body, when the supporting point and your center of mass is in line from the side.
It’s not the same as a single bar support either, because thanks to the wall bars, you can't lean forward or backward to balance out this disadvantageous position.
This is what we do in a normal support position on a single bar, whether it's a front support, which can be the starting position for a dip, or a back support, which can be the starting point for a Korean dip.
So, supporting yourself in front of or behind your body on the wall bars is not a very advantageous position, which is why you need to contract your muscles from head to toe.As I mentioned, these exercises develop the overall tone of the body, as well as the ability to engage multiple muscle groups or motor units simultaneously.
Developing this neurological process is crucial in gymnastics, particularly for mastering the advanced skills mentioned earlier.
Of course, there are connective tissue and muscle tissue prerequisites for these exercises, but a significant portion also requires neurological conditioning.
It's no coincidence that we see athletes who have a large muscle mass but lack the strength for certain elements, while the opposite can also be true: someone with a smaller muscle mass might be capable of performing difficult elements.
Let's see what you need to be able to do to start practicing these special positions and to develop your full body tension, and how you can build it up.
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