The extraordinary value of gymnastics as a training modality lies in its reliance on the body’s own weight as the sole source of resistance.

This places a unique premium on the improvement of the strength-to-weight ratio. Unlike other strength training modalities, gymnastics and calisthenics allow for increases in strength only while increasing strength-to-weight ratio!

Gymnastics scales and balances are excellent for developing postural awareness, alignment of the torso and limbs, balance, and flexibility. They are easy to learn, yet challenging to master, and can quickly be added into a warm-up or cool-down.

Front scale:

The difficulty of the front scale can be moderated by adjusting the height of the leg as well as the duration of the hold. Regardless of the height of the leg, strive to maintain perfect posture and alignment.

Back scale:

The difficulty of the back scale can be moderated by adjusting the level of the torso and rear leg as well as the duration of the hold. Begin with a small bend at the hip and lift of the rear leg. Master the basic position before increasing the range of motion.

Reference:

http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf

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