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7 Strength Training Moves Every Gymnast Should Try

7/30/2025

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7 Strength Training Moves
​ Every Gymnast Should Try

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     Strength is the foundation of elite gymnastics. Whether you’re a beginner or an aspiring champion, these seven moves can boost power, flexibility, and injury prevention:

Handstands: Mastering press and hold variations builds arm, shoulder, and core strength. Try handstand push-ups for an added challenge.

Chin-ups: Great for developing back and arm power needed on bars and rings. Aim for smooth reps with proper form.

Leg Lifts: Lying or hanging, these target hip flexors, glutes, and hamstrings—key for powerful tumbling and leaps.

Lunges: Strengthen quads and core while improving balance and explosive power for run-ups and jumps.

Single-Leg Squats: Excellent for developing unilateral strength and control, helping landings and all beam work.

Back Handsprings: Practiced with good technique, these enhance full-body coordination and explosive strength.

Core Exercises: Planks, V-ups, and hollow holds stabilize the body for virtually every gymnastics skill.

Consistent strength training not only enhances performance but also reduces risk of injury, making it essential at every level.
#mgagymnastics #gymmotivation #gymstrength #mgagymnastics #exercise #movement #gymnastics
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MGA Maryland

(301)249-0808
[email protected]
521 Commerce Drive
Upper Marlboro, MD 20774

Serving communities for over 60 years. 

MGA, a Christian family-owned business, began in 1964 as a small gymnastics and dance studio near Washington, D.C. Today, with God's grace, we maintain the same warm, welcoming atmosphere at our two locations in Upper Marlboro, MD, and Apopka, FL. We cherish our values and warmly welcome students from all backgrounds. Our mission is to provide a positive, uplifting environment where everyone can grow and thrive, inspired by 1 John 4:19: "We love because He first loved us."
  • Sign In
  • About
  • Blog
  • Events
    • Calendar
    • Birthdays
    • Competitions >
      • Turkey Day Challenge
      • Reindeer Games
      • Shamrock Showdown
      • Safari Games
      • July Jamboree
      • MGA Fall Classic
    • Halloween Party
    • Skill Testing >
      • Register for Skill Testing
  • Programs
    • Preschool
    • Gymnastics >
      • Girls Gymnastics >
        • Pink Levels 1 and 2
        • Pink Plus Level 3
        • Bronze
      • Boys Gymnastics
    • Tumbling
    • Ninja
    • Camp
    • Open Gym
  • Sign Up
    • Register for Classes
    • Pricing/Schedule
  • Make-Ups