Wherever possible gymnastics strength training attempts to replace simple exercises with multi-plane variations. Multi-plane movements are preferred for their ability to combine several training components into a single exercise. Erbs are just such an exercise.
Erbs are a multi-plane pressing movement that, while extreme challenging in its more advanced variations, can easily be adapted to be effective for athletes of widely varying levels of development. Within its various combinations Erbs generally contain a balancing element, a press (sometimes bent arm, sometimes straight arm and sometimes both!) and a pushup.
ERB PROGRESSIONS:
1) HeS press up to planche pushup - This first variation will begin from a static HeS (headstand). (Obviously if you do not already have a fairly stable HeS, Erbs will be beyond your current capabilities
). From the HeS allow the hips to begin dropping to a horizontal position while simultaneously straightening the arms. Be forewarned, this combination of overhead and horizontal pressing will prove surprisingly difficult for most people. If you have timed it correctly, you will arrive in a level planche position (in all likelihood, unless you are quite advanced, this will be a tuck planche).From the planche position now perform a planche pushup. Do not be overly concerned about the depth of your planche pushup. Regardless of how deep your planche pushup is, the important concern here is to maintain the levelness of your body during the planche pushup. Only descend as deep into the planche pushup as you can maintain a level position during the following ascent. Make sure to completely lock your arms at the top of the planche pushup.
The planche pushup may be performed in tuck, advanced tuck, straddle, ½ lay or straight body. This variation while only the first in the series is also actually quite productive. In addition, many people will prefer the added benefit of not being required to perform a freestanding handstand
.2) HeS press up to planche pushup to press HeS - For this variation you will now lower back to the HeS (headstand) after completing your planche pushup.
3) HeSPU to planche pushup - This variation will be significantly more challenging to perform with the additional requirements of both a HeSPU (headstand pushup) and a freestanding handstand.
From a HeS press up to a HS (handstand) and then lower to your planche position. From the static planche position perform a planche pushup. Once again, be careful to not descend deeper into the planche pushup than you can completely press back out of with level hips.
4) HeSPU to planche pushup to press HeS - Perform variation #3 above and at its conclusion press back once more to a HeS.
5) HS to planche pushup - This variation will begin from a freestanding handstand. From the HS lower to the planche position of your choice and then perform a planche pushup.
6) HS to planche pushup to planche press - Perform variation #5 as listed above and at its conclusion perform a planche press back to HS. It is especially important to note that, unlike the other variations discussed so far, in this variation you will not automatically lower to a level position on your planche; but only descend as deeply into the planche as you can press back out of to HS. As a consequence your planche pushup position will also be less than optimal and often quite a bit above horizontal, especially in the early stages of developing this variation.
Yours in Fitness,
Coach Sommer
They'll be quite a challenge to get down pat. Coach, what physical competencies do you usually require of your athletes before beginning this series?