refers to activities in which the aim is body
control, such as climbing, yoga, calisthenics
and dance. The fitness industry uses short
parallel bars (‘parallettes’), the floor, wooden
rings, pull up bars, dip bars, climbing
ropes and other equipment to implement
gymnastics training.
Why gymnastics?
In the world of CrossFit, gymnastics is one
of the three foundational modalities of the
Theoretical Hierarchy of Development.
According to the hierarchy, you can only
maximise competency in weight training and
sport if you are first proficient in gymnastics.
If performed properly, gymnastics
movements influence every aspect of a
person’s life and have a dramatic effect
on overall fitness. Gymnastics assist in
development of many of the 10 components
of fitness: accuracy, agility, balance,
coordination, cardiovascular endurance,
flexibility,
power,
speed,
strength,
and stamina. No other modality beats
gymnastics in terms of developing the four
neurological components among these,
namely, coordination, agility, balance and
accuracy. Furthermore, gymnastics training
produces impressive strength gains without
requiring an external load.
Strength is required for proper form,
and proper form is required to demonstrate
body control. As such, gymnastics has a
clear emphasis on strength in bodyweight
The 30-second article
• Today’s fitness industry is taking
inspiration from, and teaching elements
of, sports, gymnastics and other
physical disciplines.
• Training clients in this way doesn’t
mean we are sports coaching – we’re
simply using the skillsets of different
sports to assist clients in reaching their
fitness goals.
• Using bodyweight training elements of
gymnastics, the handstand has become
an increasingly popular training goal.
• By learning how to break the handstand
movement down, observe and correct
faults, and use a variety of spotting
techniques, trainers can help clients
safely achieve the numerous benefits
that accompany this impressive feat.
12 | NETWORK SUMMER 2018
movements. More than anything else, strict
form establishes mastery in a movement,
and for this reason we promote strict
movement before we apply momentum.
The strength gains from mastering the strict
movements are well worth the effort, and the
possibility of injury is reduced substantially
when strict movements are practiced first.
Small moves will bring great rewards. You do
not rush these movements – you learn them
and earn them!
Turning your world upside down
with handstands!
You may use more gymnastic bodyweight
training with clients yourself, or have noticed
colleagues doing so – after all, it generally
requires little or nothing in the way of
equipment and can be practised in most
locations, making it a convenient training
modality. However, not all PTs training clients
in bodyweight exercises have a proper
understanding of how to safely teach it.
It is unfortunate to see how many fitness
professionals teaching fitness exercises
based on the handstand – including walk
up to handstand at wall, walk backwards
towards handstand with feet in TRX, or even
a simple ‘wheelbarrow’ walk – don’t know
the physical and technical preparation
required for the safe performance of these
skills. The same applies to many more
gymnastics-based exercises, like the
muscle up on ring or bar, dips and chin ups,
to mention a few.
To successfully train clients to perform a
handstand and other bodyweight variations,
personal trainers need to learn the strength
exercises and key steps to build up to the
execution of the movement. By gaining an
understanding of how to break the movement
down, observe and correct movement faults,
and use a variety of spotting techniques,
trainers can help clients develop proper
form, which in turn helps them safely
progress without injury and improve their
overall physical preparedness.
By taking the training step-by-step,
rather than jumping in at the deep end and
attempting a handstand without proper
preparation, we can also enable clients of
varying abilities to safely and effectively
work towards this impressive feat. And we’re
not just talking about getting them onto
their hands – but also holding the position,
unsupported.
The first time that a client manages
to hold a handstand is a very rewarding
experience, for both them and their trainer.
But, impressive though the movement may
be, the ability to handstand hold is not just
about being able to do something that will
give them an awesome Instagram picture
(though it definitely does that too!). The
handstand hold will skyrocket their shoulder
stability and strength, which will benefit
any upper body exercises with or without
external weight load, such as dips, push
ups, bench press, and dumbbell or kettlebell
shoulder presses. With proper coaching,
clients that master the handstand can then
progress the move to a variety of other
exercises in the body weight program, such
as the handstand walk, handstand dips on
ground or floor parallel bars, TRX and wall
handstand ‘climb’.
Whenever we learn a new skill for
working with personal training clients we
are cognisant of whether it lies within the
Scope of Practice for Registered Exercise
Professionals. By teaching handstands as a
strength and skills exercise, rather than as
a sport or for competition, we can practice
within scope, while offering clients an
exciting new fitness challenge.
Click HERE to find out more about the new
Network course created by Farkas, a Step-by-step
Guide to Mastering the Handstand.
Farkas Pungur has been involved in gymnastics
for over 40 years as a competitor, international
performer and international level gymnastics
coach. He has a Masters degree in Physical
Education and a Bachelors in Gymnastics/Sport
Coaching, as well as a Diploma in Fitness. Currently
working with Gymnastics QLD, Farkas has also
competed on TV show Australian Ninja Warrior.
If performed properly, gymnastics movements
influence every aspect of a person’s life and have
a dramatic effect on overall fitness.