Exercises at basic gym to build pull/core lift strength for aerial? Trx?

saycats
saycats Posts: 3
edited November 8 in Fitness and Exercise
I tried an aerial conditioning class recently because I'm interested in taking aerial classes, to see where I fall in perms of preparedness fitness-wise. I'm pretty good with on-the-ground things like push-ups, and am getting there on handstands, but found that my pull strength, like holding or pulling myself up on hoop/rope/silks and also lifting my legs/curling into a ball in those positions is in need of a lot of improvement. I was just wondering if there are any good exercises I might be able to do at my basic local gym to improve on those in particular, aside from working pull-ups (which I already do)?

My normal gym doesn't have a climbing rope but it does have one of those TRX things so I was thinking maybe there were moves I could work on that to help this kind of strength, but not sure if it is designed for/how to use it that way. Other non-trx ideas welcome too. Thanks in advance for any advice!

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    Pull ups
    lat pull downs
    dumbbell rows
    barbell rows
    over head press
    push press
    cable rows
    inverted rows

    and following up with just going in there and doing aerial stuff.
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    For core work you could try hanging leg lifts, ab wheel rollouts, L-sits or dragon flags depending on your current strength.

    Regarding TRX and pulling/core movements, there are a lot of row variations that you can utilize; feet elevated, single arm rows, archer rows.
  • taryn_caitlin
    taryn_caitlin Posts: 50 Member
    saycats wrote: »
    I tried an aerial conditioning class recently because I'm interested in taking aerial classes, to see where I fall in perms of preparedness fitness-wise. I'm pretty good with on-the-ground things like push-ups, and am getting there on handstands, but found that my pull strength, like holding or pulling myself up on hoop/rope/silks and also lifting my legs/curling into a ball in those positions is in need of a lot of improvement. I was just wondering if there are any good exercises I might be able to do at my basic local gym to improve on those in particular, aside from working pull-ups (which I already do)?

    My normal gym doesn't have a climbing rope but it does have one of those TRX things so I was thinking maybe there were moves I could work on that to help this kind of strength, but not sure if it is designed for/how to use it that way. Other non-trx ideas welcome too. Thanks in advance for any advice!

    Hello, as an aerial instructor I'd recommend using a pull-up bar to do leg lifts (knee tucks, piked, and straddle) but if you're at home and don't have access to these a good alternative is to lie on your back and hold onto a chair/couch and do reverse crunches with your legs in the same position. Also, working on handstands (holding them against the wall and with different leg variations) can be very helpful. Also, using a stability ball for and doing plank variations/knee tucks with the extra core stabilization will be helpful for both core and arm strength.

    Another fun thing is to go and just play on a playground; monkey bars, climbing structures and all (although I know it's getting colder).

    Feel free to add/message me if you have any questions!
  • JoRocka
    JoRocka Posts: 17,525 Member
    BigGuy47 wrote: »
    For core work you could try hanging leg lifts, ab wheel rollouts, L-sits or dragon flags depending on your current strength.

    Regarding TRX and pulling/core movements, there are a lot of row variations that you can utilize; feet elevated, single arm rows, archer rows.

    beware the dragon flag queef.

    Just letting you know- in advance- so you know- you aren't shocked when you WHOOF yourself on accident. .
  • saycats
    saycats Posts: 3
    Thanks so much everyone! These are very helpful - going to try changing up my routine with these this week!
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