Strong shoulders ensure strong bboys. If you want to be on your hands and make it look easy, get comfortable being upside down. Handstands are the basics you need to master. To get to the next level start training like a gymnast and introduce rings to your workout. This article gives you a peek at how you can maintain your shoulder strength to stay injury free and keep a high performance in Breaking.
You get stronger when you expose your body to physical stress. Your body responds by getting stronger and/or growing more muscles. The physical stress has to be sufficient enough to force your body to adapt. The key is intensity whether it is from high resistance, repetition or frequency.
HANDSTANDS ARE THE KEY FOR BREAKING
The first goal is to get your handstands right. If you can’t do it, check the video below for learning it. You may start this training despite not being able to do a handstand although you will struggle more.
EXERCISE 1: 1 MINUTE HANDSTAND HOLDS AGAINST THE WALL
Try to do three 1-minute holds against the wall once or twice a week to maintain your handstand strength. Give yourself about a month to work up to this level and once you have it, it is easy to maintain. Have your chest facing the wall and extend your shoulders towards the floor as much as you can.
A common mistake is having a wider than shoulder width stance with your hands, keep it shoulder width and you will find it is easier.
If you get tired, you can rest your knees and thighs against the wall.
EXERCISE 2: HANDSTAND PUSHUPS
Try to do about 20 handstand pushups a week. You can do them on rings, against the wall or on a chair depending on your ability.
EXERCISE 3: HANDSTAND WALKING
Try to walk in your handstand forwards, backwards, side to side and in circles.
RING TRAINING IS THE BEST WAY TO GET STRONG
The instability of rings makes them a fast and efficient way to get stronger. Try to do various strength positions on rings on a weekly basis. If it is available learn rings at a gymnastic gym. You can also get very great results by buying your own set of rings and following Gymnastic Bodies or youtube videos.
EXERCISE 1: RING SUPPORT
This basic hold should be mastered. Try to hold it for 2 minutes in 30 second increments. As you get better strive to perform the excercise with your palms facing forwards.
EXERCISE 2: RING HANDSTAND PUSHUPS
This exercise is an advanced move, much more difficult than regular handstand pushups and much more rewarding.
EXERCISE 3: LEVERS
Levers is a complete upper body training that takes intense concentration. These can also be worked on any bar.
Beginners should try it with their knees tucked before extending the legs.
EXERCISE 4: FLAGS
Flags are the best excercises for strong and flexible obliques. These also work shoulder at a much different angle
EXERCISE 5: IRON CROSS
Some common mistakes in Iron Cross are bending your arms and going lower than you can control. The stronger you get the lower you will go. Perform about 3 to 4 sets with a low repetition range of 3 to 5. We want quality and intensity.
EXERCISE 6: MALTESE
Maltese is another difficult move that gets you strong on the floor.
RECOMMENDATIONS FOR RING TRAINING: 3 DAYS PER WEEK
|Four 30 second ring support holds
10 handstands on rings
30 second handstand hold on rings
|15 front and back levers
3 flag holds both sides
|30 ring pushups
20 Iron Crosses
30 second Iron Cross hold
30 second Maltese hold
WEIGHT TRAINING: THE BEST WAY TO ISOLATE WEAKNESS
Weight training has a proven track record across all sports. The benefit is its ability to isolate muscles and adjust the resistance. Here are some basic exercises to try.
EXERCISE 1: MILITARY PRESS
It consists in the same motion as a handstand pushup and is very good for beginners. You can use dumbbells or a barbell – they both work a little differently.
The advantage of dumbbells is to be able to work each shoulder independently. The barbell is better for working with more weight.
EXERCISE 2: ARNOLD PRESS
Arnold Press is similar to a handstand press except there is more range of motion and a twist at the end.
EXERCISE 3: RAISES
There are several variations that work the shoulders at different angles. Lateral raises work the side, front raises work the front and bent over raises work the rear of the shoulders. Depending what is weak dictates which exercise to use.
Try to perform 2 to 3 exercises for 3 to 4 sets, each set is 8 to 11 repetitions.
|1st Exercise Military Press Using Dumbbells||2nd Exercise Lateral Raises Using Dumbbells|
|1st set 20 lbs 10 repetitions
2nd set 40 lbs 10 repetitions
3rd set 70 lbs 8 repetitions
|1st set 10 lbs 10 repitions
2nd set 15 lbs 10 repetitions
3rd set 15 lbs 10 repetitions
4th set 20 lbs 8 repetitions
CONCLUSION: TUTORIAL ABOUT SHOULDER STRENGTH
This tutorial contains a summary of all exercises explained before.
RECOMMENDED TRAINING TOOLS
Wood ones are nice for indoors, plastic better for outdoors.
Iron Cross Trainer
Excellent tool for iron cross and maltese.
Recommended videos for ring exercises.
The Encyclopedia of Bodybuilding – Arnold Schwarzenegger
- Bboy since 1996
- Facebook: Breakdancing Ninja
Personal page: Daniel Etcheto
- Homepage: www.BreakdancingNinja.com
- Youtube Channel: Breakdancing Ninja
- Instagram: The Breakdancing Ninja
Daniel Etcheto aka Breakdancing Ninja is a self taught bboy that started breaking at age of 15 in 1996 in a barn. Daniel had a lot of free time and a copy of the movie Beat Street to guide himself. By training with different athletes such as fighters, ballerinas and gymnasts, Daniel took what was applicable to Breakdancing to improve much like what Bruce Lee did with martial arts. Currently, Daniel teaches and performs in the Seattle Washington area where he also works as an engineer for Boeing. He is currently focusing on increasing his skills and making tutorials for people that cannot train with him.
If you can walk, you can dance! -Daniel Etcheto