Combining Parallette Presses and Holds to Build Strength and Skill

Ryan Hurst from Gold Medal Bodies is here to show you how to move forward with your parallette training. Click here for Part 1 and Part 2. This is the third in a three part series.


By now, you should have developed some foundation strength in the basic parallette press and L-sit. That’s a great start, but we started off this series talking about advanced exercises like planches, and maybe it still seems like we’re a long way off from there.

Though it’s true we’re still not ready for advanced work, we can prepare for it by taking these basic skills and combining them into a combination routine.

Anyone following Logan is not going to be a stranger to the concept of sophisticated skills such as handstands and bridging. You’ve also been exposes to the idea of building from simple variations to more difficult ones. One way we like to achieve this is by building combinations – what we like to call “flows” – that put the basic movements together in more interesting and challenging ways.

Today’s video covers a simple flow exercise you can do on the parallettes.

As you can see, we’ve added one more basic exercise, then put them together into a simple combination.

The routine goes like this:
1. Pushup
2. Swing forward to L-sit
3. Swing back to inverted press
4. Repeat

Perform this for 3 to 5 sets of 3 to 5 repetitions. Do this 3 days in a row, rest one day, then test your strength the next day to check your progress. We’ve included a sample two week program using this routine that will get you ready to begin serious parallette training – the kind that moves you toward advanced skills.

Download link for sample program

Of course, there’s much more to using parallettes than this. The possibilities are really almost endless, but you’ll need some basic strength and control before you can pull off the fancy stuff.

The program above is a starting point. Once you’ve given that a shot, we encourage you to check out our Parallettes One course, which takes these basics to the next level, building pressing strength and skill that will serve you well for any goal.


Gold Medal Bodies has a full blown course on Parallette Training. Until the end of March you can save 15% off the price of any P1 bundle by using the coupon code ‘LEGENDARY’.

Parallettes One

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