After my first YouTube video about holding a handstand I got feedback about having an arch in my back, and after watching the video I was able to see it, especially near the end. Since then I decided to try changing my point of focus from looking at my hands to looking at what is behind me. It is much different and took a few months to get used to, but now my back is much straighter.
After watching this video I see that my feet are still not quite over my head but at least my back is straight, which feels better too. 🙂
I have a “Perfect Pullup” pull-up bar in my bathroom doorway at home, I prefer it since it is securely attached with several screws on each side, as opposed to the kind which simply uses pressure against the doorframe to stay up. The Perfect Pullup design is much safer and causes less damage to the doorframe. Having it installed in my bathroom doorway is also one of the easiest ways I’ve found to keep up with an exercising routine, since I walk underneath it several times a day. 🙂
Note: The version I have is no longer available on Amazon, the product I’ve linked to on this page is the closest pull up bar I’ve found to what I have. It is less expensive than what I purchased “As seen on TV” and it sounds like a better design.
I’ve come up with 10 different exercises that can be done on a pull-up bar, and I created a video demonstrating each one (see below, embedded from youtube). I also have in mind 2 more that require much more strength, but I’ll have to make a follow up post about that when I can do them. Here is the list of exercises, how they can be adapted for different strength levels, and which muscles they work (according to which muscles get sore when I do them):
Pull-ups (knuckles towards your face). If you aren’t able to do a pull-up by yourself you can put a chair under the bar in the doorway and push on it with your feet to help. These work your forearms and biceps.
Chin-ups (palms towards your face). The same progression with a chair applies to chin-ups also, and they work biceps and a different part of your forearms.
Tucked Leg Lifts – this is an easier version of next few exercises, it works your abs and thighs
Hanging L Hold – you can hold it for longer time as you get stronger, it works your lower abs and thighs
Leg raises – you can start by raising them to an L and progress to the bar as you get stronger, this works your thighs and stomach muscles
Front Lever Pulls – this can be a progression to holding a front lever, it works your biceps, triceps, chest, and abs
Front Lever – hold it for longer time as you get stronger, this works your chest, triceps, abs, and thighs
Back Leg Raises – this works your back muscles and can be a progression to back lever holds
Back Lever – hold it for longer time as you get stronger, works your back, the back of your legs, and your arms
Skin the Cat – this is really a stretch and not an exercise, but after doing some of the above you’ll need to take time to stretch in order to stay limber and healthy
See above for my routine at the 2012 RMO competition at the US Air Force Academy in Colorado Springs. There was a little confusion at the beginning because I arrived late during warmups and I don’t think Kip had a chance to create a number for me in the scoring system. The Judges were looking at the list of names they were given and I wasn’t there. You can see Kip in the blue shirt (he’s the head coach for the Air Force team) come over and talk to me – he asked if I had someone to lift me up.
I was rotating with the team from the US Olympic Training Center so I turned and looked at their coaches to see if they would do it. Andre was nice enough to come over and help with that – Andre and Vitalle are the two coaches from the USOTC, they had 6 national team members with them at the meet. Then when my swing got out of control near the end of the routine Scott Barclay came over and gave me a still so I could finish. Scott is the head coach of the team from Arizona State but I graduated over 10 years ago so he was on another event with his current team.
Last year I traveled with Scott and the ASU team and had a great time, almost like I was back in school again. But this year my wife came with me and I felt more like an “independent” competitor (as those of us are called who are not on a team). I really enjoyed rotating with the national team members, Andre and Vitalle are very nice and the guys on the team were friendly as well. I learned more about the current rules from them, for example now there are F and G skills – the E and Super E weren’t even made up until I was in college so that was a surprise to me. 🙂
I was also encouraged when I learned from one of the national team members that not all of them do every event, but most do at least 3. I’m not eager to do floor, vault, or high bar again (at least competitively) so that was a relief to me. But my anticlimactic performance at the competition really caused me to want to get back to the basics in my training.
The next day, my wife and I went to the Olympic Training Center (which is also in Colorado Springs, just a few miles from the Air Force Academy) and took a look around. I had never been there so it was very exciting for me to see. There were no tours on Sunday but we were able to peek in at a Taekwondo tournament, walk through the hall of fame, and take many pictures (like the one to the right). During 2011 I had fun learning a few new tricks, and in 2012 I will have fun conditioning to become very solid in my basic swing and strength moves. They stopped including the OTC guys in the awards this year because they swept the meet last year, so my goal for next year is to win on Rings and place on P-Bars and Pommel Horse.
One of the benefits of having a set of gymnastics rings in my garage is that I don’t have to wait in line to use them (at least when all the kids are not around!). I have several young children which means I have seen several of the “Cool Tricks” that people share on the Yo Gabba Gabba! show.
In the spirit of Yo Gabba Gabba, this is my cool trick. 🙂
I’ve been working on a new routine this year and this week I got a chance to compete with the Arizona State Men’s gymnastics team in their annual pre-season inner squad meet in Chandler at Aspire. Next month is the annual Rocky Mountain Open at the US Air Force Academy in Colorado Springs so I wanted to give myself a chance to perform before then.
The recording is done by my 9 year old son so there are a few parts I go off camera but in general I think he did a good job filming. At the time I was focused on what I was doing but now that I watch the video it’s encouraging to hear everyone cheering for me. 🙂
Now I have a few weeks to get stronger so I can hold my strength moves and keep form in my handstands. I didn’t get a chance to ask the judges what they came up with for a start value but I believe it should be 15.2. I scored a 10.5 which is ok for the first time doing the routine. I’m shooting for above 13 at RMO next month so I have some work to do.