How Gymnasts Get So Freaking Strong!

If you have ever asked yourself why are gymnasts so freaking strong, then you’ve come to the right place. In this video, I am going to show you just how gymnasts and calisthenics athletes are able to show off incredible feats of strength using nothing but their own bodyweight.

First, let’s talk about strength. Relative vs absolute. While the person with the greater absolute strength may be able to lift more weight, the person with greater relative strength might be able to perform some pretty impressive feats themselves, especially when it comes to manipulating their own body in space.

So how is a gymnast or calisthenics athlete able to take advantage of that strength?

To start, it helps to have a lower bodyweight. While this is not always the case, in most instances it is extremely helpful. The less one weighs, the less absolute strength required to perform calisthenics exercises. Here is where relative strength can be the advantage - just be cause one might be able to lift more weight on the bar, doesn’t mean they have the same relative strength to meander their body in space the same way a calisthenics athlete or gymnast might be able to.

It is also important to note that their ability to take advantage of leverages is paramount to unlocking strength potential. Bodyweight athletes are required to use leverages the same way that leverages are required when performing traditional weighted exercises. Think of the deadlift or the bench press; standing too far over the bar, or having the elbows unaligned with the bar means that you are not efficiently using leverage to maneuver the bar in space. Having the proper leverage almost “lightens” the exercise itself.

Gymnasts and calisthenics athletes have also taken advantage of stabilizer muscle recruitment. These smaller, often underutilized muscles are key to unlocking greater strength, especially in weighted exercises. I’ve gone over before, with KC Mitchell, about the use of leg drive in the bench press to unlock stabilization muscles in the lower back to assist in the lift and allow you to push more weight almost instantly.

Another key to their strength, bodyweight athletes make use of both isometrics and full range of motion. The amount of time spent training in both the abbreviated and the complete range of motion effectively increases the amount of time under tension. Training in these abbreviated ranges allows for strengthening in that specific range, but, again, increases the amount of time spent performing the exercises.

There is also a fun-factor that is built into calisthenics training, a built-in challenge and reward system. As you continue to attempt the exercise, you find yourself getting closer and closer each time. This sort of mental focus to the exercise pushes you to continue trying and trying until you finally get it. This leads to repetition after repetition - naturally increasing the volume.

We know that when dealing with sub-maximal loads, an increase in volume is necessary to building strength. Thus by continuing to perform the movement over and over again in attempts to mastering it, bodyweight athletes are able to effectively get stronger.

However, not all bodyweight loads are comparatively light or sub-maximal in terms of loading. Think of it like the chin-up vs a single arm chin-up. While the exercise is still unweighted, the single arm chin-up requires a great deal more strength in comparison to its two-arm counterpart. In comparison, you might call one “heavier” than the other based on the strength required to perform the movement.

So, when it comes to getting stronger and more muscular, is the traditional method of weights the way to go, or should you strictly do calisthenics? Well, I think it is best to take advantage of the best of both worlds. I believe that whether or not you are training with weights, you should absolutely incorporate calisthenics exercises into your training program as they provide unique benefits and strength requirements that you might not find in the weight room.

If you are looking for a workout program that incorporates bodyweight training into weighted training routines, be sure to check out the ATHLEAN-X training programs using the link below.

If you want to see more videos on bodyweight training and how to implement them into your current training, make sure to subscribe to our channel here on YouTube and turn on your notifications so that you never miss a video when it’s released.

[SaturnoMovement]

I watch your videos since I was 20. Did your Home Zero program and loved every moment of it. Transitioned to Bodyweight training afterwards and now I am blessed to teach Calisthenics for a living. This channel has been golden and it’s still one of the few I still come back to learn something new. I appreciate your dedication to your craft Jeff ✊🏽 -Gabo

[BodyweightWarrior]

Never thought I’d see myself in an Athlean X video 🤯 Gymnasts are just super human. When you try calisthenics moves, you can begin to appreciate how strong they are

[anthonywilson]

I'm age 21 and did gymnastics from ages 4 to 18. Starting so young you learn to feel the center of balance and learn to adapt as you get older and stronger. And of course repetition over time and years increases the relative strength you talk about. I think it's harder for older muscular non-gymnast guys to perform what we gymnasts grew up doing because of the body mechanics you bring up. I also began serious core training very young which gives us often an assist over non-gymnasts trying gymnast moves.

[tcrmn]

That's why I've been all in on calisthenics for the past year, it's so fun and playful and super rewarding to get better at these skills. You really feel like you're achieving something much more real than adding plates to the bar, with all due respect to those who just wanna do that.

[bbsv]

I was a competitive gymnast for 10 years, and kept it up for a few years after competing. The shape you are in as a gymnast truly is freaky— like 3 sets of 25 pull-ups on a conditioning day freaky. That said, the time spent as a gymnast put me at a great advantage even 15 years later because these principles you speak about never really leave you once they’ve been instilled in you. I often surprise people with strength and calisthenic tricks here and there. Great video!

[yoavnashofficial]

Thank you J for this great video.
I am currently training a world champion in Acrobatics (14yrs old) and all of the bodyweight exercises in this video are like bread and butter for her (done with minimal effort). I just wanted to share that most of her training plan is focused on Isometric exercises. Bottom line is once you start to focus your training not only on Concentric movements but also on Eccentric and Isometric exercises (the undervalued 3D training concept), you discover a new level of strength! Training smart is just as important as training hard if you really want to maximize your strength.

[christophernealey]

Secret to gymnast gains is all those bicep pushups and tricep pullups.

[zayan]

If jeff's arm gets injured, he makes sure to injure the other arm to avoid muscle imbalence

[Stimpackswe]

As a calisthenics guy myself, I've still been subbed for years to Jeff to improve my foundation and general muscle growth. This video was so spot on, as usual.

[anancientaliennamedstevie]

One of the best things I ever did was have a base in martial arts and do gymnastics when I was younger

[AdamScottfit]

Great video. This really highlights the importance of skill acquisition and when it comes to beginners starting out, it's so important to nail the basics in the weight room.

[WannabeGymnast]

So funny story. I watched this video a few months back while starting calisthenics. Now I'm a full time gymnast in Bangkok and I'm training for the 2032 Olympics. 6 hours of training a day, building a tiktok following (14.7k followers in 6 weeks) and recovering rest of the time. Just wanted to know I probably wouldn't have made this jump had I not found your channel years ago. I remember doing P90x in Iraq actually for abs. So if you're ever in Bangkok, feel free to swing by our gym. I'll teach you and Jesse how to do a backflip. 💪 🔥

[danchirpich]

Love this video! Why isn't it more popular?! Strong gymnasts put in real, honest work.

[joannaalberti]

Love this! Am intensly training to master the handstand, and u’r so right about increasing the volume thru excitement and competition!! “I’v almost got it, just 1 more….!”

[jaredfatcher]

Coached gymnastics for 9 years. Learning the progressions to skills is a big thing as well as drills to break down the harder exercises. I have so much respect for the athletes that I've worked with over the years.

[sarsattacks]

Big fan. I've been following your videos for at least 5+ years now, and this is one of the best videos you've released lately. I lifted weights but during lockdown, I started focusing on calisthenics. My favorite exercise is the "hybrid" weighted pull ups. Keep up the good work.

[charlescady]

What you said about leverages was mostly true but while it does make it easier it does not effectively reduce your body weight, what it does is when your in the right position it makes your center of gravity be over you hands which makes it easier because it’s more stable (think of doing a bench press but you hands are both to one side compared to normal) you still have to push the same weight but since it’s balanced the weight/your body won’t tip to one side. I hope that made sense and I’m glad you are bringing more awareness to gymnastics and what it’s like. (I’ve been a gymnast for 7 years so far)

[tomkudera]

My man Jeff, spitting facts, as always.

[ethancooper]

I’ve been watching calisthenics videos for years and to see my favorite guys in this video makes me very happy

[MegaJaom]

Loving this breakdown video. Please do video like this on other sports athletes!!