Total body strength for cheerleaders Archives

By Steve Pawlyk

Published August 8, 2023

For cheerleaders tasked with executing stunts, especially one-hand stunts, maintaining stability is essential. However, it’s not uncommon for cheerleaders to experience shaky hands during these challenging maneuvers. This article will delve into the reasons behind the instability and offer solutions to help you enhance your grip strength and overall performance.

Understanding the Issue

Performing one-handed stunts often requires cheerleaders to hold a flyer overhead with just one arm. This kind of stunt puts a lot of pressure on the wrists, grip, and smaller muscles of the hand, leading to instability and shaking. The root cause is usually a combination of underdeveloped strength and a lack of endurance in these areas.

Solutions to Improve Stability and Grip Strength

Solution 1: Wrist and Grip Strengthening Exercises

To reduce shakiness and increase stability, focusing on exercises that strengthen your wrists and grip can be incredibly beneficial. One exercise, as recommended by a cheerleader on r/cheerleading, is the dead hang. To do a dead hang, you simply grab onto a playground bar and hang for as long as you can. This not only works on your grip strength, but also helps to build endurance in your forearms. Implementing dead hangs into your regular workout routine for a few weeks can bring noticeable improvements to your performance.

Solution 2: Kettlebell Exercise

Another exercise recommended on the r/cheerleading subreddit is the overhead kettlebell walk. This exercise engages your grip strength and activates smaller muscles, which are often neglected in traditional weightlifting exercises. Start by gripping a kettlebell upside down (so the weight is above your hand) and holding it above your head. Make sure to choose a light kettlebell to begin with. As you become more comfortable and your grip strength improves, you can increase the weight of the kettlebell. Walking while holding the kettlebell overhead not only improves grip strength but also enhances overall body stability and core strength.

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Strategy 3: Incorporate Wrist Curls

Wrist curls can be a fantastic exercise for enhancing wrist strength and stability. To perform this exercise, sit on a chair with your forearm resting on your thigh, palm facing upwards, and a dumbbell in your hand. Then, curl your wrist upwards, hold for a second, and then lower it. Do a few sets of 10-12 reps, and as you get stronger, you can gradually increase the weight.

Strategy 4: Practice Farmer’s Walk

The Farmer’s Walk is another exercise that can improve grip strength and stability. This exercise involves holding a heavy weight (such as a dumbbell or kettlebell) in each hand and walking a certain distance. Start with a manageable weight and gradually increase it as your strength improves. This exercise not only works on your grip but also enhances your core stability and total body strength.

Performing one-handed stunts as a cheerleader requires a combination of strength, stability, and endurance, particularly in the hands and wrists. With specific exercises like dead hangs, wrist curls, Farmer’s Walks, & overhead kettlebell walks, you can effectively tackle the issue of shaky hands. Remember, it’s essential to start slow and gradually increase the intensity of these exercises to avoid injury. With consistency and dedication, you’ll see a big improvement in your one-handed stunts.