Strength for Fitness Competition

by Alissa Carpio, C.P.T.

Gymnastics are not needed to be successful in fitness competition. The actual elements of a routine are strength, flexibility, and cardiovascular conditioning.

Strength and flexibility movements can serve as a basis for an entertaining and very successful fitness routine. Flexibility movements were addressed in the last issue (Issue #3). Strength moves are the focus of this issue’s article. There are three specific strength moves that can help create a winning routine: the one armed push-up, the straddle hold, and the leg extension hold. Each is highlighted below with tips for how to tackle them.

One-Armed Push-Up
The one-armed push-up displays strength of the chest, shoulders, triceps, and core muscles of the body. It’s a difficult move to master, but with diligent training and patience, success can be achieved.

• Keep feet spread slightly farther than shoulder width. The more spread apart the feet are, the easier the move. Judges mark down for this. Make sure both knees are facing the floor throughout the movement.

• Place push-up hand where it feels most comfortable (usually slightly outside and above the shoulder joint), with fingers facing slightly inward.

• Place opposite arm tight against the side of the body and back of the thigh for balance and control.

• Keep entire body rigid and tensed to ensure control and ease of the movement.

• Lower body slowly until shoulder is parallel with elbow. Avoid dropping the opposite shoulder. Both shoulders should be kept in a straight line and parallel to the ground during the entire movement.

• Explode upward in a controlled, smooth movement and lock out the elbow at the top of the push-up.

• Keep eyes and head facing forward throughout the movement (rather than facing the floor).

• Practice by doing 3-5 consecutive reps on each side, resting, and then repeating for a total of 3 sets. If push-ups can’t be done on toes, practice on knees until performing from the toe position is possible. Practice at least 3 times a week for fastest results. Once this move is mastered, variations such as altering hand placement, hinge push-ups, or one-arm/one-leg push-ups can be tried.

Tiffany Yee

Straddle Hold
The straddle hold displays strength of the abdominals, shoulders, triceps, hip flexors, and quadriceps. It also requires flexibility in order to reach the desired straddle position width during the hold.

• Sit on the floor in a straddle position. Place hands underneath pelvis to start the movement. Tense the legs and point the toes before driving up through the shoulders and arms to lift the body off the floor.

• Using abs and hip flexors, simultaneously curl the body so feet lift off the floor and are ultimately higher than hips.

• Keep head facing forward throughout the movement. Hold the press for at least 5 seconds before lowering to the ground.

• An alternate position is one hand in front and one hand behind.

Practice this move in two parts. The first part is pushing the body and hips off the floor and holding the position. The second part is lifting the feet off the floor as high as possible and holding that position. Practice in parts until lifting the entire body off the floor at once is possible.

An aerobic step can be used to practice this move until the feet can be elevated higher than the hips. This can help strengthen the necessary muscles and give the feel of the movement in the air until it can be performed on the ground. Once the straddle hold is mastered, variations like rotating the body on the hands 180, or even 360 degrees can be added. Another variation can be achieved by bending one leg in toward the body.
 

Tina Thompson-Pope

Leg Extension Hold
The leg extension hold, or “L” hold, requires strength of the abdominals, shoulders, triceps, hip flexors, and quadriceps.

• Sit on the floor with back straight and shoulders back, legs together straight out in front. Place hands at sides between hips and knees. Use a comfortable hand position. Tense the legs and point the toes before driving up through the shoulders and arms to lift the body off the floor.

• Using abs and hip flexors, simultaneously curl your body so that feet are lifted off the floor and are ultimately higher than the hips.

• Keep head facing forward throughout the movement. Hold the press for at least 5 seconds before lowering to the ground.

Practice the leg extension hold in two parts. The first part is pushing the body and hips off the floor and holding the position. The second part is lifting the feet off the floor as high as possible and holding that position. Practice the parts separately until it is possible to lift the entire body off the floor at once.

An aerobic step can be used to practice until your feet can be elevated higher than the hips. This will strengthen the necessary muscles and help one to feel the movement in the air until performing it on the ground is possible. Once mastered, this move can be varied by twisting back and forth slightly, or by adding turns like with the straddle hold.

Mastering these complex strength moves, along with the three flexibility movements covered in the last issue, will put a competitor well on her way to perfecting a fitness routine, and all without the use of any gymnastics moves!