How to do a russian hold

[gymnast gold]

For my beam mount [i also need it on floor] i really need a rusian hold to get full bonuses.
does anyone have any advice, drills or strength to make be better at it.
I am pretty bad at it so i understand it will not come over night
Thanks

 

[flipperflex93]

whats a russian hold?

 

[Deleted member D3987]

planche? reverse planche??

 

[gymnast gold]

It is this

 

[Pineapple_Lump]

What level are you? there may be other ways to get your bonus. Such as the handstand hold/ leap and jump in level 4.

 

[Deleted member D3987]

It is this

tricep and quad work. and lots of v-up's to press on a low beam. lots!

 

[gymnast gold]

Thanks could u give me some pacific strength and this mount is the only one my coach will let me do and she is getting frustrated so any help would be great.

 

[Deleted member D3987]

dips on p-bars, rope climb, and v-pulls on the wall/stall bars. and then lots of reps of presses beginning like you see in the picture, thru to a handstand, and back to the v-hold. you will need a spot and a low beam.

 

[BlairBob]

GymnasticBodies.com • View topic - Manna - An Advanced Static Strength Element

Gymnast Gold, how high is your current L-sit? Can you do a straddle lever? (straddle-L/sit)

Some prequisites for this skills is, V-hang on bars, preferably bars against a wall or stall/swedish bars.

A very good pike flexibility. You should be able to V-up and have your thighs close to your stomach/chest/torso.

A strong support in your arms. You need to have a strong upper body besides good stomach strength (V-hang).

Support leg lifts on parallel bars from L to V(russian). You can use a very small swing as assistance but eventually just lift your legs.

 

[Deleted member D3987]

were you aware that bob manna is out by you coaching???

 

[gymnast gold]

I can pike and straddle hold on floor but not sure what u mean by v-ups i can also do leg lifts.

 

[Deleted member D3987]

hang on a high bar or wall bar. lift your toes, with straight knees, up to the bar and touch the bar with your toes. go down slow and repeat.

 

[gymnast gold]

Thanks to everyone who has helped me they are getting better slowly.