Namita Nayyar:
5 Favorite exercises that are a must for building a strong upper body as a pole vaulter.
Robin Bone:
There are so many exercises that I love for upper body strength but the top five are:
- Stability Ball Body Saw to Pike Pushup- in a push-up position place your feet onto the stability ball with your hands remaining on the ground roughly shoulder width apart. Once in this position push back towards the stability ball rolling onto your shins creating a flat line from your shoulders to your body. Then roll forward into a pike position with your hips above your shoulders. Once in this pike position, do a push-up keeping your hips above your shoulders. Throughout this exercise it is vital to keep a strong and stable core. (For beginners, start with just the body saw before working your way to adding in the pike push-up!)
- Stability Ball Plank with Shoulder Extension and Circles- In an elbow plank position on a stability ball, place your elbows onto the ball with your feet on the ground roughly shoulder width apart. Ensure that you have a flat back and your core muscles are engaged. Once in this position, roll your elbows forward onto the ball creating a shoulder extension with your head in between your elbows then return to original position. After doing a set of these, reset to the original elbow plank position then circle your elbows on the ball to the left while keeping a strong core then do a set circling elbows to the right. I typically do 10 extensions, 10 left elbow circles and 10 right elbow circles in one set.
- Handstand Hold with Shoulder Taps- Kick into a handstand and hold in the same place for 10 seconds. Ensure that you have a strong body position (engaged core, flat back, and pushing through shoulders). After holding the handstand, lift each hand up one at a time to tap your shoulder. Complete 10 taps on each shoulder. For beginners, complete this exercise against a wall and focus on strong body position prior to building up to shoulder taps. Remember, exercises only get easier with practice!
- Hanging Leg Lifts into Inversion- While hanging on a bar with straight arms and straight legs, lift your feet to touch the bar. Once in this position, using your core lift your hips above your head into a fully inverted position with your feet towards the ceiling (you will be hanging upside down on the bar!). Then lower your hips back down while keeping your feet straight above you in a pike position. Without dropping your feet, lift your hips back above your head into the inverted position. Build your way up to doing sets of 10. For beginners, focus on completing 10 regular leg lifts without inversion while building strength.
- Pull Ups/Chin Ups- basic exercise but still one of my all time favorites!
If you want more ideas, I have a training highlight on my Instagram page, @robinbone, where you can also see videos of these exercises!
Namita Nayyar:
How would you define Women Fitness? How important it is for women to stay fit at every age?
Robin Bone:
Fitness is so important whether you’re an elite athlete or just have a healthy and active lifestyle. It is so important for women to stay fit at every age as being active is a great way to relieve stress and keeps us feeling healthy and happy!
Namita Nayyar:
In an interview you said, “Gymnastics is still my number one passion. Pole vault is a close second but gymnastics still has my heart.” If given a chance would you like to go back to gymnastics?
Robin Bone:
Although gymnastics is still my number one passion, at this stage in my life, I don’t think it’s fair to say if I had the chance I would go back. While I still love playing around in the gym and watching gymnastics, I have started a new chapter in my life and have set totally different goals for myself that I am training towards each day.
Namita Nayyar:
How do you relax after a hectic training session?
Robin Bone:
After a hectic training session, I often relax by cooking dinner, catching up with friends and family and then getting into bed early and maybe watching some TV or reading if I’m not too tired!
Namita Nayyar:
On a day-off, what activities do you like to indulge in?
Robin Bone:
On my off-day, which is usually Sunday, I LOVE to sleep-in and take my time eating breakfast and drinking my morning coffee. I’ll typically meet up with friends during the day then settle down at night and watch Sunday Night Football while I prepare for the upcoming training week. I also love off-days because I can dress like a normal person and not have to wear track clothes all day!
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
