
Straight-Arm Strength
Develop the unique strength required for gymnastics with locked arms. Essential for planche, levers, and advanced holds.
Focus Areas
Prerequisites

Straight-Arm Strength
Develop the unique strength required for gymnastics with locked arms. Essential for planche, levers, and advanced holds.
Prerequisites
Straight-arm strength represents a unique training adaptation specific to gymnastics and advanced calisthenics. Unlike traditional strength training that emphasizes bent-arm positions, this development focuses on generating force with completely locked elbows. This seemingly small distinction creates entirely different strength demands, particularly on the biceps, shoulders, and connective tissues.
Beyond Movement integrates straight-arm strength development throughout our programming, recognizing its fundamental importance for advanced skills. The progression from basic support holds to complex positions like planche and levers requires systematic conditioning of not just muscles but tendons and ligaments. This patient approach prevents the overuse injuries common when rushing into advanced static positions.
Straight-arm strength development extends beyond specific skill achievement to create resilient joints and exceptional body control. The isometric nature of the training builds strength through positions unavailable in dynamic movements, while the emphasis on perfect positioning develops body awareness crucial for all movement practices. This foundation proves invaluable whether pursuing elite gymnastics or general fitness.
Prerequisites
Master these skills first:
- Basic support hold ability
- Understanding of joint safety
- Patience with slow progress
- No existing elbow issues
- Commitment to consistency
Common Mistakes
Avoid these errors:
-
Micro-bending elbows
Instead: Maintain complete lockout
-
Progressing too quickly
Instead: Respect connective tissue adaptation
-
Neglecting opposing movements
Instead: Balance with pulling work
-
Training through pain
Instead: Distinguish discomfort from injury
-
Insufficient frequency
Instead: Requires regular practice
Related Skills
Foundation
support-hold
Coming Soon
Foundation
Scapular Awareness
Develop conscious control of your shoulder blades. Essential for safe and effective upper body training.
Progression
Planche
The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.
Progression
Front Lever
Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.
Progression
Iron Cross
The ultimate ring strength position. This iconic skill demonstrates exceptional straight-arm pushing power.
Learn This Skill In These Classes
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