May ’26 Gymnastics Skill Work: PVC Lifts
by Coach Jackie
Why It’s Important:
Being able to move safely through an arch position from the floor or a static movement will help you tremendously when you turn it into a dynamic movement. When we do any type of kip swing, you see the arch position, and we want to increase mobility, flexibility, and strength in this position.
Prescription:
- 3-4x a week
- 2-3 sets of 10
Treat it as a warm-up or cool-down and focus on steady movement and controlled breathing.
Variations & Scales:
You want to place your hands at a distance similar to what you would use on the rig when doing any gymnastics movement. The goal is to get your arms overhead as far as possible without overstretching or causing pain.
Your feet should be together, with toes pointed and touching the ground. Your legs and feet should never leave the ground. Keep your head in a neutral position throughout the entire movement.
To scale, widen your grip as needed. If you’re using your normal grip and can lift even a couple of inches, you can continue working there. But if you’re barely getting off the ground, try widening your grip.
