Steven Low. Overcoming gravity: A systematic approach to gymnastics and bodyweight strength
This book is a must if you are serious about bodyweight training and want to progress towards the gravity defying calisthenics and gymnastic moves. If this is the case, there are many reasons why you should have this book on your bookshelf. The book is written as a systematic approach that guides you from beginner to very advanced level. All exercises belong to an exercise progression and are assigned a level of difficulty from level one, for beginners, to level 16, for professional gymnasts. This allows fast and safe progression. In addition, there is a chart with all exercises and their corresponding levels, so you can concentrate in your weakest link. Remember that ‘we are only as strong as our weakest link’. By checking this chart periodically, you can decide where to focus next. It is unavoidable to have preference for some exercises which may lead to muscular imbalances and injuries in the long run. It is easy to find yourself two to three levels superior in one progression than others. | 5 star review |
The book provides rules and advice for maintaining body structural balance when creating your routine. We must choose wisely the exercises to compensate pushing, pulling, horizontal and vertical moves (see also create your own workout). Steven Low suggests few exercise preferences that help to maintain body structural balance.
Few chapters treat theoretical aspects, covering physiology of strength, musculature composition, nervous system, muscle and nervous system adaptation, and the different pathways for hypertrophy, which are important to bias training towards endurance, strength, or power. It also explains the different types of exercises (isometric, concentric, and eccentric), the importance of flexibility and mobility, among other concepts. Few chapters show how to structure the routine, programming, supercompensation, overreaching and overtraining.
Few books guide you through rings progressions. Rings decrease the leverage by requiring extra stabilization, recruiting more muscle groups, which make them great bodyweight exercises.
Overall, a good read. In fact, you may read it few times as you progress. With 530 pages of meaningful info about bodyweight strength, it will make an indispensable reference on your bookshelf.
Who is this book for? The book was written for beginner and intermediate practiotioners who are in good shape but are new to bodyweight exercises. It would also help advanced students interested in the gymnastic moves: Front and back lever, planche, handstand, L-sit to V-sit to mana progression, press to handstand, muscle ups, pull-up and push-up progressions, and rings exercises, among other. For instance, at level one (L1) we find jumping pull-ups, jumping dips, and regular push-ups, and at the highest levels we have iron cross (L10), support to hang cross (L16), full planche (L11), rings full planche (L14), mana (L13), and many others. Most readers would start between L1 and L3.
What are the book weakest points? The worst: the editing is really poor (but the content is great so it compensates). Simple drawings show exercise progressions, which together with text explanations is sufficient to have a good guidance. However, in some cases you may have to look for youtube videos to figure out the body positioning. (NOTE: At Exercises you can find a selection of videos classified by exercise type that should be of great complement). It also doesn’t have an index of relevant terms.
What does it lack? It lacks leg and core training and modern calisthenics moves. It assumes and suggests that you are working out legs, doing squats or explosive exercises, and the lower back, doing hyperextensions, superman or others. Suggestions for abs workout are based on L-sit work and compression work, so you could miss a large variety of fun core bodyweight exercises. It also lacks the modern calisthenics moves that lie outside gymnastics. However, with Steven Low’s systematic approach you will get the skills and strength needed to perform them.
Steven Low is a former competitive gymnast, coach of the Gymkana Troupe, gymnast and parkour practitioner, and has written articles about training and nutrition,
Definitely, a must if you are serious about bodyweight training!
Few chapters treat theoretical aspects, covering physiology of strength, musculature composition, nervous system, muscle and nervous system adaptation, and the different pathways for hypertrophy, which are important to bias training towards endurance, strength, or power. It also explains the different types of exercises (isometric, concentric, and eccentric), the importance of flexibility and mobility, among other concepts. Few chapters show how to structure the routine, programming, supercompensation, overreaching and overtraining.
Few books guide you through rings progressions. Rings decrease the leverage by requiring extra stabilization, recruiting more muscle groups, which make them great bodyweight exercises.
Overall, a good read. In fact, you may read it few times as you progress. With 530 pages of meaningful info about bodyweight strength, it will make an indispensable reference on your bookshelf.
Who is this book for? The book was written for beginner and intermediate practiotioners who are in good shape but are new to bodyweight exercises. It would also help advanced students interested in the gymnastic moves: Front and back lever, planche, handstand, L-sit to V-sit to mana progression, press to handstand, muscle ups, pull-up and push-up progressions, and rings exercises, among other. For instance, at level one (L1) we find jumping pull-ups, jumping dips, and regular push-ups, and at the highest levels we have iron cross (L10), support to hang cross (L16), full planche (L11), rings full planche (L14), mana (L13), and many others. Most readers would start between L1 and L3.
What are the book weakest points? The worst: the editing is really poor (but the content is great so it compensates). Simple drawings show exercise progressions, which together with text explanations is sufficient to have a good guidance. However, in some cases you may have to look for youtube videos to figure out the body positioning. (NOTE: At Exercises you can find a selection of videos classified by exercise type that should be of great complement). It also doesn’t have an index of relevant terms.
What does it lack? It lacks leg and core training and modern calisthenics moves. It assumes and suggests that you are working out legs, doing squats or explosive exercises, and the lower back, doing hyperextensions, superman or others. Suggestions for abs workout are based on L-sit work and compression work, so you could miss a large variety of fun core bodyweight exercises. It also lacks the modern calisthenics moves that lie outside gymnastics. However, with Steven Low’s systematic approach you will get the skills and strength needed to perform them.
Steven Low is a former competitive gymnast, coach of the Gymkana Troupe, gymnast and parkour practitioner, and has written articles about training and nutrition,
Definitely, a must if you are serious about bodyweight training!