Weightlifting as a substitute

[Troy Kerr]

I was browsing around on the crossfit.com archives awhile back and managed to find several pictures where dumbbells are being used to mimic positions such as the planche, and iron cross. Just wondering if there is any real carry over between these movements.

[Steven Low]

Iron cross doesn't work unless you're upside down.

Planche, maltese, etc. yes do work.

However, based on my experience it's superior to move your BODY through space even with assisted exercises rather than moving weights through space. No study to confirm this but it's basically like saying pullups are better than lat pulldowns. We all know what is superior.

[Troy Kerr]

Yeah I totally agree. I also recognize the difference between an assistance movement and a core movement. The one for the planche has a man laying down with his arms extended and the dumbbells over his waist, so basically an upside down planche. The one for the iron cross has the arms extended at the sides with the palms facing the ceiling.

[Donald Lee]

I think the usefulness of dumbbells for assistance exercises depends on the individual gymnast.

A weak gymnast who can't even do the basic progressions could use dumbbells for assistance exercises, but he'd probably be better served by doing dynamic strength work.

Dumbbells obviously can be used to scale as well, if spotters or other scaling devices are unavailable.

In my uneducated opinion, dumbbells are most useful for intermediate-advanced gymnasts who can already do the static holds, but need the extra work either to develop the muscles or to sustain the muscles in the necessary joint angles and in the transitions between holds. I reckon getting on the rings and training can be extremely stressful on the body, so it may be wise to utilize dumbbells during certain periods of some gymnasts' training cycle.

Of course, more advanced gymnasts already have core strength and body control, while beginner-intermediate gymnasts may not. That needs to be kept in mind in deciding whether to implements dumbbells or implement scaling.

If I'm off-base, Steven or Blair can correct me.

[Steven Low]

I agree with Donald here.

Basically, you use DBs/barbells like you would curls for high level athletes or BBers -- to bring up weak links or something specific like that.

Otherwise, you're better off practicing movements that are more similar to the movements you are trying to accomplish. Aka bodyweight work.

If you don't have access to rings or something then sure go for it. Something that is a decent substitute will be effective and may even let you progress some without having access to the proper equipment.

[Blair Lowe]

http://www.tmuscle.com/free_online_a...r_bodybuilders

I've never tried the DB exercises that simulate cross, planche, or maltese; but I did use a cable pulley machine to work MU and crosses.

Unfortunately, none of these simulate the instability of the rings which is why spotting or assisted spotting (harness and pulleys/dream machine, trainers, block/bands) are probably superior to the DB exercises alone.