How Gymnastics can help combat desk job afflictions

It’s a well known fact that Gymnastics is great for children, but what about adults? We’ve seen hundreds if not thousands or adults benefit from gymnastics training and here is why.

Gymnastics can can combat all the desk job afflictions, and trust us, there is a long list of them.

  • Sore stiff wrists 

  • Shoulders rounded forward 

  • Neck tightness 

  • Lower back pain 

  • Weak glutes 

  • Tight hips

  • Weak feet (from office shoes) 

  • Tight ankles

Let’s dive into a few of them and discuss how a basic gymnastic class can help. 


Wrists are used all day every day for pretty much everything you do in and out of the gym. We tend to under value the health of our wrists until we feel pain and then every day tasks are difficult. Like moving a frying pain or getting dressed.

90% of your day is spent typing, texting or writing. You are under pressure to work harder, faster and longer hours then ever before. After a while you might notice your forearms start to tire and your wrists just don’t move into the ranges that they used to. 

Wrist stretching and strengthening is a part of the warm up in every single gymnastics class. You learn to control a rotating motion of the wrist, stretch the wrists in extension and flexion then strengthen them by progressively building up to supporting your body weight on your hands. 

This starts with things like front support hold, rear support holds and builds into handstands once you are strong enough. 


No matter how many posters are taped up around the office about “correct sitting posture” the reality is that sitting at a desk typing for 8 hours is too long and no body can maintain an ideal, ergonomic posture for that amount of time. 

The best thing you can do to take care of your shoulders is to work on mobility, stability and strengthening.

Having a gymnastics goal immediately ensures that you will be working on posterior strengthening work because without it you will never be able to achieve any of the basics in gymnastics like a pull up or handstand.

In our classes we do a lot of posterior shoulder strengthening which helps to balance out problems associated with a forward slouching posture. 

Here is an all in one bang for your buck exercise to try that doesn’t require any equipment. 

You can even do this one in the office if your boss is okay with it.

Swimmer exercise


Gymnasts build strength from the inside out which is a different approach than you see in typical gym training. 

The core refers to the mid section of the body but stems from your shoulder blades, down your spine and includes the glutes. This is why core exercises should include curls, extensions, lateral flexion, twists as well as exercises supported by your shoulders.

Learn to fall 

You may not really think about the benefit of this until you or someone you love falls unexpectedly. If you do not have the reflexes, strength and awareness to be able to catch yourself a little trip over a curb can have serious consequences for you, especially as you get older. 

Learning and practicing to fall will pay off for you in the long term. Imagine having the confidence to safely roll forwards, backwards, bail out of a handstand, get down and back up off the floor with no trouble at all. 

Ready to see what Gymnastics can do for your body?

Start today

How To Go From Pull Up To Muscle Up

Over the past few years muscle ups become a popular topic in many gyms. It's a great goal and accomplishment for an adult with no gymnastics background to achieve a ring or bar muscle up. As coaches it such a refreshing change to see adults seeking out these new challenges, learning and achieving physical feats of strength and skill.

So why is it that some people just get it and other need to battle with the drills for months or even years?

It's because a muscle up requires more than just a strong pull up and dip.

ring training, muscleup, muscle up, adult gymnastics, gym,  gymnastics classes

Step 1 - Identify where you need more focus

1. Strength in full range pull ups - hang position with locked out elbows pulling all the way up to the sternum in narrow position. Adding tempo to pull ups can help in learning the positions and slowing down the movement to help the brain map out the path of the new skill.

2. Strength in full range dips - from a strong top position down into the bottom of a dip with shoulders below. Incorporating isometrics here is great for strength building.

3. False grip hang - practice a false grip in a de-loaded position, then with full body weight and finally jumping into a false grip hang.

4. False grip pull up - getting that grip conditioned so that it no longer makes you squirm. Starting with ring rows are a great starting option

False grip ring row

5. Strength in the transition - training the path from the top of the pull up to the bottom of the dip. Hundreds and thousands of reps. We do this in many ways, practicing the movement with no weight at all, with band, using a spotter & with full bodyweight.

Banded transition drill

Step 2 - dedicate some serious time to working your weakness and catch up to your strength

Step 3 - continue to work the drills once you get the skill.

Continuing to work the drills once you have achieved the skill is vital to continue progressing. Chances are one day you’re going to want to link your muscle up to another skill or another rep, you need to ensure your MU is not a one rep max.

Need some extra help with your training but are too far away to join classes?

Click here to add your name to our Online Course Waitlist.

Bullet proof your wrists

If you are interested in gymnastics, there is a very high chance that you have a goal related to to handstand and the muscle up. 

In which case, your wrists will need attention in terms of mobility and strength. 

The handstand requires really good extension of the wrist (think pulling your fingers back towards your face)

The false grip in the muscle up good flexion of the wrist (think pointing your fingers down towards the floor when arms are outstretched in front of you. 

Both of these need to be done without compensation from the elbow.

Basic care for the wrists, that you can do any where.

  1. Rotate your wrist in slow controlled circles, exploring the outer edges of your range of motion. You can do this as your very first warm up drill but we also recommend making a habit of doing this all throughout the day. While you are watching TV, sitting at traffic lifts and at your office desk as you wrists, hands and forearms tire from typing. 

2. Extension 
Wrist extension rocks + active lift offs

3. Flexion 

Back of the wrist stretch & make a fist

4. Supination & Pronation on floor. 

Hold you arm out in front of you with a straight elbow. Rotate from the elbow joint in pronation and back to supination. Try to keep the shoulder still.

Additional exercises if you have equipment available

Build your hanging ability on the bar in both supination (palms towards you) and pronation (palms away from you).

A strong hold is 60 seconds unbroken.

Rope climbs

Once you are competent and pain free in the above, learning and practice rope climbs are an absolute must for overall wrist strength, grip strength and pulling strength. 

We cover all of these and so much more in our handstand, strength and flexibility classes.

Try one week of unlimited classes for $99

The One Mistake Robbing You Of Your Progress

99% of our members questioned whether they were ready to start gymnastics training with us.

The questions running through their heads were:

  • am I too old to start?

  • am I fit enough?

  • am I strong enough?

  • should I start once I get my first pull up? the list goes on...

If you're interested in gymnastics as your style of training, chances are: the "regular gym" is just not your scene, you really care about improving your body, feeling good, mobile, strong and you dream of learning cool things with your body

We have people starting at 55, 38, 26 and 13 years of age. Believe it or not, every one of them had that moment of doubt where they thought they were too old, not strong or flexible enough . When I was 12 years old I also thought I was too old...obviously I laugh at that now as I continue my gymnastics journey at the age of 33.

pull up, adult gymnastics, new skills, marrickvillegym, marrickville

So here is the mistake, why are you choosing to start tomorrow or one day in the future when you are stronger? Gymnastics is what makes you stronger! You can start in your lounge room, the park, an adult gymnastics studio?

We encourage all of these, provided you have something to follow and a way to stay accountable. Almost every one of our members does strength and flexibility classes as well as skill or fitness to ensure their program is well balanced for gymnastics training.

Here is this weeks body weight workout to kick you off:

2 min on/1 min off (18 mins) ⁣

Jump lunge ⁣

Push up ⁣

V tuck⁣ ⁣

Rest 3 mins⁣ ⁣

10 mins consistent pace for quality ⁣

Overhead sit up 10 reps⁣

Candlestick to straight jump 10 reps⁣

Bunny hop 10 reps⁣

Insight into a Dalecki Strength Gymnastics Handstand class

The supportive environment your teenager needs

By Ev Dalecki
I was in kindy when I was first told by a peer..⁣

"You are up yourself" ⁣

I had to ask a few questions to figure out what that meant. ⁣

What I came away with was.. ⁣

-you are meant to hate lots of things about your self-⁣

If there are things you like about yourself, especially the way you look, it's best not to talk about it. If you do, people won't like you. ⁣

That is a pretty messed up message to receive really early on.⁣

This is one of the many things that really drew me to gymnastics. I found comfort in the gym environment because there wasn't much talking there. ⁣

We just did work and were taught to be proud of effort.⁣

This belief
-having to put yourself down to remain “humble” has survived through the generations and we see it come through in the self talk of lots of adults we teach.

They are very comfortable naming and pointing out all the ways that they “suck” and struggle to confidently point out things they do well or like about themselves.

We work with adults to help them change and reframe their attitude towards themselves.

You absolutely can be impressive and proud of your skills, progress, body and effort in our gym! We will celebrate your wins and brag about your progress for you until you learn how to do it for yourself.

If this type of thing has affected the adult population who didn’t really grow up with social media..

Imagine these issues x 1000 for the teens of the current generation Z.

These days, the environment in many gyms is very difficult for young girls, boys and teens. Only amplified by social media.⁣

Pressure for the boys to quickly develop and gain muscle mass⁣ 💪
Pressure for the girls to manage their waistlines and start doing glute workouts to keep up with latest "body trends"⁣ 👙

And.. being told hate parts themselves and work hard to conform to unattainable norms.

But.. not with us.⁣

If your teen needs an environment where they can be themselves, be proud of their effort, learn skills and talk to them selves nicely.. ⁣

This is the place! Teen girls, Thursday afternoons and teen guys coming soon!⁣

Click the image below to speak to us about our teens program.

How To Survive The Dreaded Training Slump

Sticking to a fitness regime can be hard, right?

If it's something you don’t enjoy and feel obliged to do, its more than hard. Its almost impossible.

Goals, needs and priorities change over time and so should your training.

At Dalecki Strength over the past couple of weeks we’ve honed in on this. We shared our own experience in the natural cycles of training, where peaks and troughs are normal, as are levels of high and low motivation. Check out our video “Moving on from CrossFit” and see you if you can relate.

We set our personal training goals, and shared them on social media. They aren’t perfect because they aren’t meant to be on day 1. They are meant to be challenging!

We then took every member through a personal goal setting session, taking video's of their current strength, flexibility and skill levels. This will give them something to track their progress against and keep them focussed on quality movement rather than more reps!

We have a few questions for you;

Do you need something that will challenge you physically, mentally or both?
What do you really want to get out of your training?
Do you want to build strength, fitness, flexibility?
Do you simply want to look and feel good?

In their attempt to achieve these outcomes, people often opt into going for a run, or joining a gym which they have to drag themselves to daily.

Wouldn’t it be easier to find something you ENJOY even LOVE and look forward to doing every single day?

You are capable of learning new things, sports or skills.

Here is our 5 step plan

1. Decide on what it is you really want to learn or try. If you need a friend to join you set a date and book a time to check it out.

2. Understand "why" you want this goal. Is it because you want to feel good? You admire others that can do it and want to feel badass doing it too.

3. Tell someone about your goal, a training buddy, your coach or parter. This is extremely powerful, ask them to check in with you to see how you're tracking.

4. Measure your goal. We love photos or videos at Dalecki Strength Gymnastics and so do our members.

5. Dedicate at least 10min a day to that goal.

Thinking about gymnastics but not sure if it’s for you? Book your complimentary obligation free consult where we’ll discuss your goals.

Name *

Why Most Adult Gyms Suck

Why we started Adult Gymnastics Training?

After retiring from gymnastics in our late teens and early 20's we started training at "adult gyms." They look something like this:


But in our minds, a gym and training should look something like this:

handstands walk.png

It was so difficult to accept that training now meant running, stepping away on the machines until enough calories ticked over! Why should this be the choice of exercise to so many people when it is boring and nowhere near as effective as gymnastics training.

Using your body weight for resistance training and cardio is extremely effective, functional and a lot of fun.

We wanted to create a program that we believed in, train the way we love to and feel is most effective. Along the way we started Personal Training and CrossFit which organically brought many adults to us for gymnastics coaching. 

When someone asks what we do for work and we say we train adults in gymnastics their eyebrow raise and say "wow that's interesting...I didn't know that was a thing"

We whole heartedly believe in what we do. Below is a short list of some significant benefits a gymnastics program develops, which many other fitness programs don't.

Explosive power
Mental stimulation
And the list goes on...

If we value the development of all things so highly for kids, why do we not do that same for adults. 

Our Coaches Top 4 Insta Follows

From time to time we all get stuck down the rabbit hole of Instagram, there are so many people out there, doing great things, inspiring others, teaching valuable lessons, using their platforms in meaningful ways to connect with others. 

Today we want to share with you some of our favourite Instagram accounts of people we believe are there doing great things for the fitness industry in the gymnastics and movement space.

Court's recommendation:
1. Hunter Cook
Hunter is doing some very cool shit. He is so strong and mobile...the things he can do with his body is incredible. He put's out a lot of content which is very applicable to our member and client training.
Check out Hunter Cook  

Mel's recommendation:
2. Laura Novack
Laura is not strictly doing gymnastics but she does calisthenics, she comes up with some really cool creative ideas. This always helps us come up with new creative ideas for the DS Squad programs.
Check out Laura Novack

Ev's recommendation:
3. Carl Paoli
I follow Carl because he genuinely seeks to make a connection with people through his movement practice. He challenges people to think, explore and grow when interacting with his content as opposed to blindly following or subscribing to his program.
Check out Carl Paoli

Kat's recommendation:
4. Gemma Cheung
This girl does gymnastics, pole dancing, yoga, lyra. Seriously...what can't she do. Not to mention, she just had a baby, which has not stopped her fitness pursuit.
Check out Gemma Cheung

We hope you enjoy following these superstars as much as we do.

I don't understand why I can't get my first strict pull up

If you have mastered a Pull Up, keep reading this applies to any skill or goal you are chasing.

Pull ups are a staple movement in many sports, they demonstrate a good base level of bodyweight strength, control, core and shoulder health. They are also an essential movement for developing other gymnastics based skills.

We have helped hundreds of women and men get their first, second, third and beyond Strict Pull up. In our eyes, guess who is the most impressive?

Women getting their very FIRST STRICT PULL UP as an adult. That's because women generally find it harder to put on muscle mass and to develop upper body strength. You'll see many celebratory posts on our social media because we are SO incredibly proud of their commitment to the program and success. Don't get us wrong we are also super proud of our guys.

Women getting their very FIRST STRICT PULL UP as an adult. That's because women generally find it harder to put on muscle mass and to develop upper body strength. You'll see many celebratory posts on our social media because we are SO incredibly proud of their commitment to the program and success. Don't get us wrong we are also super proud of our guys.

Back to our question, what have you done in the past 3 months to get your first strict pull up? The reason we pose this question is that many people that come to Dalecki Strength for help with goals like this, they train daily doing CrossFit, pole dancing, boxing or yoga etc, but daily training is often not enough for a specific goal.

We have found a sweet spot, for most people doing 2-3 days of "specific" training toward your pull up. Other days can be spent doing your chosen sport.

Here is our quick checklist to help you on your way:

  • Dedicate time, put it in your calendar

  • Check in with yourself weekly to ensure you have done your best towards your goal

  • Nutrition, this is whole other topic, but keep in mind that nutrition is extremely important, not just for pull ups and gymnastics but every sport will have a different nutritional needs. For gymnastics, lean muscle is essential.

  • Program, ensure your program takes care of the following elements, joint mobility and stability, core, well rounded strength and skills.

Have you seen our success stories on Instagram? This is the program - Pull Ups One

Success Stories- Watch Reanon going from 0.9 of a pull up to 4 strict pull ups

Why are you doing the Leaning Tower of Pisa Handstand?

It's a common story, with your best efforts trying to practice a handstand balance but every time you kick up your body finds that banana position which forces your weight to shift or "fall" then chase using your arms. Everyone is different and restrictions vary greatly but we can be certain the one or more these apply if you struggle to balance a handstand.


1. You've spent many more hours practicing your walk but nowhere near as many on balancing.

2. Your wrist, shoulder and or thoracic mobility isn't allowing you to straighten your body.

3. Your core strength is lacking, core work is boring right? We don't think it has to be...for fun easy to follow programs click here

4. You can hollow on the floor but not upside-down

5. You may not understand what you need to feel or look for when practicing handstands.

handstand drills, down facing hollow


1. Spend more time on handstands, take a break from walking for a while. Practicing both can cause confusion and prolong the journey

2. Dedicate 15min/day to stretching, we have some very effective flexibility techniques which are too difficult to explain in email. You will make amazing progress from stretching daily after training, holding positions for 90 sec or more.

3. Core, it needs to be done, a strong core is the foundation of gymnastics. Without it you will always cut yourself short.

4. Get more comfortable hollowing in various positions, push up position, all the way up a wall walk, hanging, standing. Teach your body to find the position on cue.

5. Get a coach to teach you the basics and understand what you need to look for. Keep an eye out for an upcoming ebook on handstands.