Strength Training for Rhythmic Gymnasts

Rhythmic gymnastics is a sport where athletes combine dance, tumbling, and the use of an apparatus to perform high-level athletic routines. Rhythmic gymnasts require extreme flexibility. They also need strength to perform their leaps, turns, holds, and acrobatic skills. Weightlifting is a common way that many athletes build strength. However, in the rhythmic gymnastics world, weightlifting has mixed thoughts. Historically, gymnasts have a desire for a certain body type. They may avoid weightlifting to avoid “bulking” up. Rhythmic gymnasts indeed need to maintain flexibility to perform their skills. However, strengthening should be an important component of their overall training program.

Recommendations to enhance flexibility while building muscle strength include performing resistance training through the full range of motion, such as squatting to a full depth position instead of stopping near 90 degrees. It is also important to perform both a warm-up prior to weightlifting and a cool-down stretching routine for flexibility afterward. By focusing on these items, you can maintain or gain flexibility while gaining strength.

Another consideration is that strength training does not need to include maximal resistance. Weight training can focus on lower loads with higher repetitions to build strength. Weight training, especially for gymnasts, may allow them to build strength in a way that places less stress across the joints compared to repetitive functional skills training.

Many rhythmic gymnasts focus their strengthening programs on body weight resistance-type exercises such as squats, lunges, calf raises, and glute bridges. However, adding weights to these resistance exercises can increase the difficulty of your strengthening program. Below are some examples of strengthening exercises for you to try to enhance your workout routine:

1. Planks

Plank exercises are great for full body strengthening. Rhythmic gymnasts rely on their strong core as a basis for all their routines and need strong upper and lower extremities. Planks will target all of these areas. Front planks can be performed on the elbows or straight arms. Side planks are also important and can be performed on the elbow or a straight arm. A gymnast can move the top leg into passe, lift it to the side, or perform a rond-de-jambe while maintaining the plank position to combine strength training with dance movements that challenge the entire body. Ensure your trunk remains straight with no arching or sagging in the hips or lower back. Begin by holding for 30 seconds and keep trying to add 5 seconds so long as you can maintain your form.

2. Squat to Overhead Press

For this exercise, begin by holding the dumbbell close to the shoulder. While descending into a squat, ensure the back remains straight and knees are in line with the toes. As you return to standing, press the dumbbell overhead. If the dumbbell does not remain steady and the arm begins to sway, this is a sign that the weight may be too heavy, and you should decrease the weight. This exercise can be performed with a single arm or weights in both hands. Perform 2-3 sets of 10-15 reps.

3. Rows with a Dumbbell

Begin by hinging forward at the hips and keeping your back straight. Pull the arms back by bending the elbow and keeping the elbow close to your body. Pause at the top and then return to the starting position. Ensure your back stays in a neutral, straight line as you move. Perform 2-3 sets of 10-15 reps. Perform the exercise on one leg to make the exercise more challenging.

4. Single Leg RDL

This exercise builds both strength and balance, perfect for rhythmic gymnasts! Begin by holding a dumbbell or kettlebell in the hand opposite the leg you’ll be balancing on. Hinge your hips, lean forward, keep your back straight and core engaged, and maintain a slight bend in the standing knee. Lower your torso and extend a leg behind you, keeping a straight line. Lower until you feel a stretch in your hamstring, reaching the weight toward the ground. Pause, then return to standing, still engaging the core and glute muscles. Perform two sets of 8-12 repetitions.

Takeaways:

• Rhythmic gymnasts need a strengthening program to assist in executing their routines at a high level.
• Proper form and training are needed for safety during weight training.
• Weight training does NOT automatically lead to a decrease in flexibility or an increase in bulkiness.
• Weight training can slowly expose the gymnast to new stress and loads, which can help them perform more difficult skills and combinations.

If you have concerns about weight training, or experience aches and pains as you complete these exercises, contact your closest Athletico to schedule a free assessment.

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The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

References:
1. Esteban-García P, Jiménez-Díaz JF, Abián-Vicén J, Bravo-Sánchez A, Rubio-Arias JÁ. Effect of 12 Weeks Core Training on Core Muscle Performance in Rhythmic Gymnastics. Biology (Basel). 2021 Nov 19;10(11):1210. doi: 10.3390/biology10111210. PMID: 34827203; PMCID: PMC8615256