114 Accessories for Gymnastics

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Accessories help develop muscles other than the prime movers in core movements, providing structural balance and resilience. 

They can also be used to address specific weak points in a core movement that would go undertrained if the athlete only trained the core movement. 

For example, if a lifter is limited in the front squat by their upper back, then only training the front squat can fail to address the limiting factor. 

Instead, the lifter can use an accessory to strengthen the upper back (e.g. Jefferson Curl, Prone Row), address the limiting factor and gain a bigger front squat. 

Here are some of my favorite accessories for gymnastics. 

Push

​Close Grip Bench Press​

Most of the pushing in CrossFit gymnastics is vertical. A close grip bench press or other horizontal pushing exercise helps develop the full spectrum of pushing musculature (mainly the pecs) and builds preparedness for dips and burpees. 

Notice in the video how his grip is not too narrow. There is still 30-45 degrees of shoulder abduction (not upper arms sliding along the ribcage) and vertical forearms (not bent in). 

​Neutral Grip Depth Pushup​

I love this exercise to expose athletes to loaded shoulder extension with less load than a dip. 

You can load these using a weight vest, belt or with plates. I will usually run these for 6 weeks to prepare athletes for dips. 

Pull

​Weighted Inverted Row​

Most of the pulling in CrossFit gymnastics is vertical or with straight arms. 

These movements tend to develop the biceps, lats and pec minor while neglecting mid-back musculature, like the rhomboids and lower traps. 

Horizontal pulling exercises can build the mid back for a stronger front rack and structural balance. 

For execution, notice the 30-45 degrees of shoulder abduction rather than the commonly taught "elbows in," which preferentially recruits the lats rather than the rhomboids and lower traps. 

​Dual Dumbbell Prone Row​

​Thoracic Bridge Progression​

Shoulders

​Seated Dumbbell External Rotation​

​PVC Pass Through​

Grip

​Dumbbell Standing Wrist Curl​

​Passive Hang​

​Dead Hang on Rope​

​Hand over Hand Sled Pull​