GymnasticBodies.com - Negative Back Pulls

Negative Back Pulls are an introductory element that is very effective at developing the shoulder girdle and lower back strength necessary for more advanced straight body core elements on the Xtreme Rings. To increase the intensity of the movement either 1) descend as slowly as possible or 2) add weight to the ankles.

The GB program details and Xtreme Rings which developed much of this athlete's strength are available here:
http://gymnasticbodies.com/catalog/

Category:

Sports

Tags:

• Arms
• Back
• Bicep
• Body
• Core
• Dynamic
• Exercise
• Fitness
• GymnasticBodies
• Gymnastics
• lev
• Muscular
• Olympic
• Rings
• Shoulder
• Xtreme

[Kanashto]

When I go from tucked to lightly tucked Back Lever of course more load goes on my biceps and I feel A LOT of tension at where the bicep connects to the forearm, around the elbow. Is this normal? I am using an underhand grip.

[GymnasticBodies]

Feeling tension in the elbows is correct, however if you are feeling a great deal of tension you are not yet ready for that particular strength element. Please go to the GymnasticBodiesdotcom forum to learn more about gradually preparing your elbows for the rigors of straight arm ring strength elements.

Yours in Fitness,

Coach Sommer

[RioXavier]

This is pretty much like Skinning the cat, which somehow the more I do it, the less repetitions I can do next time. I'm starting to think that maybe I'm bulking up and losing flexibility or maybe overtraining.

[GymnasticBodies]

"Skinning the cat" simply refers to the german hang shoulder stretch at the bottom of the movement. Notice that for a negative back pull, we are using a back lever variation to increase the difficulty during the descent.

Yours in Fitness,

Coach Sommer

[madtairam]

Coach Sommer - you should talk about two important matters and maybe make some videos on them, 1) Nutrition for gymnastics and 2) Vitamins/Supplements you use with your athletes. Thanks.

[GymnasticBodies]

I have a nutrition forum for those very subjects on my website.

Yours in Fitness,

Coach Sommer

[jloo222]

how long before i can expect to perform this? i can do the movement but with the knees tucked into the chest. i cannot keep my legs out straight.

[86mhassani]

@natcomber13 yes I do these piked as I don't have the strength for straight body yet. Still a really tough work out and my core is starting to handle straight body for a few seconds so hopefully in a few months I will be there.

[gymgymgymgym]

doing the same with front lever, could this be used as a stepping stone to 360 pulls?

[wayofaway]

That is amazing, I have got to get some rings.