Overcoming Gravity Quotes

“High-repetition kettlebell swings are known to help significantly with back tightness and pain. Why? Because kettlebell swings with light weights force your core muscles to stabilize your spine while simultaneously providing a stimulus for the back to become stronger under load.”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“bodyweight routine: • Pull-ups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Dips: 3×5→12 with 3 minutes of rest at 10×0 tempo • Wide Ring Rows: 3×5→12 with 3 minutes of rest at 10×0 tempo • Rings Pushups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Squats (pistol progression or barbell): 3×5→12 with 3 minutes of rest at 10×0 tempo • Deep Step-ups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Planche Isometrics: 5 sets of 12 seconds • L-Pull-up Eccentrics: 2-3×2-3 with 7s eccentrics”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“Sample Strength Work Routine (with two additional exercises at the end): • Pull-ups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Dips: 3×5→12 with 3 minutes of rest at 10×0 temp • Wide Ring Rows: 3×5→12 with 3 of minutes rest at 10×0 tempo • Rings Pushups: 3×5→12 with 3 minutes of rest at 10×0 tempo • Squats (pistol progression or barbell): 3×5→12 with 3 minutes of rest at 10×0 tempo • Deep Step-ups: 3×5→12 with 3 minutes of rest at 10×0 tempo • L-Sit for 60s total in as many sets as needed, not to failure • Compression Work for 3×10s • Planche Isometrics: 5×12s with 3 minutes of rest • L-Sit Pull-up Eccentrics: 3×(3 × 7s) or 3×3 with 10s eccentrics Legend: Exercise, Sets × Reps with Progressive Principle, Exercise Order, Rest Time, and Tempo”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“The main recommended long term mobility exercises are RTO supports and German hangs/skin the cats.”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“Strength Work Pull-ups: 3×5→15 with 3 minutes of rest at 10×0 tempo Dips: 3×5→15 with 3 minutes of rest at 10×0 tempo Wide Ring Rows: 3×5→15 with 3 minutes of rest at 10×0 tempo Rings Pushups: 3×5→15 with 3 minutes of rest at 10×0 tempo Squats (pistol progression or barbell): 3×5→15 with 3 minutes of rest at 10×0 tempo Deep Step-ups: 3×5→15 with 3 minutes of rest at 10×0 tempo L-sit for 60s total, in as many sets as needed, not to failure Compression Work for 3×10s (Organized according to: exercise, exercise order, sets × reps with progressive principle, rest time, tempo.) Prehabilitation, Isolation Work, Flexibility Work, and Cool Down 3×1 minute sets of Rice Bucket for the wrists 3×10 Biceps Curls 3-5×30s Splits Holds 3-5×30s German Hangs 3-5×20s Back Bridges 1 minute of Deep Breathing (in through the nose, out through the mouth)”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“print out the exercise progression charts or obtain them off the Eat. Move. Improve. website”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“focus on good movement patterns rather than pursuing strength or hypertrophy. In this case, a slow movement allows an injured athlete to focus on properly contracting all of their muscle groups in a timing sequence. This is particularly effective with shoulder injuries, where various muscle compensations often occur. Likewise, if you are trying to prevent muscle strains, you may find it beneficial to utilize a slower eccentric phase such as 5120 in order to teach your body to maintain control during the movement.”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“eatmoveimprove.com”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“drillsandskills.com”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“Strength Work • Jumping Pull-ups: 3×5→15 with 3 minutes of rest at 50×0 tempo • Jumping Dips: 3×5→15 with 3 minutes of rest at 50×0 tempo • Ring Rows: 3×5→15 with 3 minutes of rest at 10×0 tempo • Pushups: 3×5→15 with 3 minutes of rest at 10×0 tempo • Squats (pistol progression or barbell): 3×5→15 with 3 minutes of rest at 10×0 tempo • Deep Step-ups: 3×5→15 with 3 minutes of rest at 10×0 tempo • Tuck L-Sit for 60s total, in as many sets as needed, not to failure • Compression Work for 3×10s This is an example of a basic routine focused on improving strength in the categories of vertical pushing, horizontal pushing, vertical pulling, and horizontal pulling.”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“Eat. Move. Improve. website so you can follow along without”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength

“However, clicking or popping sounds may not always indicate such a problem. If you have always had clicking, it is likely nothing to worry about, though it may be an issue if”
― Steven Low, Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength