They should seriously consider calling these JumpStrength bands,
because they are definitely good for that purpose. Jumpstretch
Bands are continuous looped bands of rubber available at www.jumpstretch.com.
They come in a variety of sizes and are much stronger than the
wimpy things they use for rehab. I have found them to be an excellent
tool. In my application of the bands, I usually find a problem
that I want to solve and miraculously, JumpStretch bands are usually
a part of the solution. The bands I use in this article are the
minis (blue) and the light (purple) bands.
Problem: When it comes to Planches, I am weaker than a
male aerobics instructor.
Solution: Attach JumpStretch bands to a door knob and
use them for assistance.
To do this, I attach a band to each side of a door knob. You
can use one band, but I like two better. You then place a foot
through each band. From here, walk out so that there is some tension
in the bands and assume a pushup position. Now lean forward, just
like you would do a planche. The bands pull backwards and help
your feet stay off the ground. Lean forward as far as you can.
The bands should provide just enough tension to make the planche
possible, but not easy. From here, you can also do planche pushups,
which are a whole lot of fun.
If you haven't read Coach Sommer's article at Dragon Door, do
NOT miss it. It's a tremendous article and it covers the finer
points of a planche, including hand positioning, which I do not
cover here. It also includes an excellent progression of exercises
that you can use along with this exercise I present here. The
combination of both of these styles is better than either of them
alone.
Problem: When it comes to Iron Crosses, I am weaker than
a male aerobics instructor.
Solution: Attach JumpStretch bands to your rings and use
them for assistance.
This exercise is a popular way for gymnasts to work up to an
Iron Cross. The problem with the Iron Cross is that in addition
to being a very tough exercise, it requires strength in a position
where people have none. So you start working it from a support,
where you are strong, but the hardest part is at the bottom and
that is where you have the least amount of strength. A good exercise
to help is to use JumpStretch bands for assistance. They allow
you to go all the way down and they provide the most assistance
where you need it the most and minimal assistance at the top,
where you can probably do it on your own.
To set it up, slip-tie a JumpStretch band onto each ring. Step
a foot into each band as they hang down. Next, get up to support.
From here, just lower down to a cross, hold briefly at the bottom,
then pull back up. If you cannot pull back up, you need more assistance.
Either use a heavier band (or a combination of sizes) or double
tie the bands onto the rings. This will shorten the band, thus
providing more assistance.
To measure your progress, you can set a scale underneath the rings.
Standing on the scale, press the rings out to the side and assume
the cross position without pressing down on the rings. This will
give you an indication of how much assistance you have at the
bottom. For safety reasons, you should lower the rings to a level
where you are inches away from touching your feet to the ground
at the bottom.
Problem: When it comes to Press Handstands, I am weaker
than a male aerobics instructor.
Solution: The first time I tried a press handstand, I
needed my coach to pull on my hips and help lift me. I was able
to do several in this fashion. We had to quit when he got tired.
The Press Handstand is a tricky exercise because it demands a
combination of extreme strength and flexibility in a range of
motion that is simply foreign to non-gymnasts. To imagine a press
handstand, think of a palm to the floor toe touch. From here,
press hard into the ground without bending your arms and lift
your feet off the ground. Lean forward a bit and get your hips
over your hands. Keep raising your legs till you are in a handstand.
I have two exercises that I use to work on this skill. The first
is my version of the toe touch that is simply light years beyond
any other version of the toe touch stretch that I have ever seen.
To do it, place a flexband over a door knob. Grab a piece of the
band in each hand and then press it towards the floor using the
power of your abs. You will rarely ever find an exercise where
you have to contract your abs so hard. You will also find that
when you return to normal toe touches that you will be a whole
lot lower. This exercise alone addresses the two major physical
attributes that people need to achieve a press handstand. To make
it harder, stand on top of a block and extend the range of motion.
The second exercise is very similar to the Planche exercise I
present above. The setup is the same. Two bands are attached to
a doorknob and you place your feet in them. Now, instead of planching
out, try to pull your feet towards your hands and get your hips
up. Always keep pulling your feet towards your hands, because
you want to pike as tight as you can. The planche exercise above
is also excellent for developing press handstand strength. The
less flexible you are, the more you will need to lean forward.
Planche strength helps with the forward lean. This second exercise
is good mainly for developing a sense of the positions involved
in this exercise.
Problem: I am a male aerobics instructor and I am weak.
Solution: Sorry, I don't have this problem myself. It
is something you will simply have to deal with for the rest of
your life.
Tyler Hass is the publisher of Power Athletes Magazine
and a multi-sport athlete. After playing college tennis, he is
now focused on being in shape for anything. He recently founded
Power Athletes, LLC and manufactures the Power
Rings. He can be reached at
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